Bodybuilding - Build Massive Biceps and Triceps
Written by Editor on March 7th, 2007 in exercise.
The Truth About Building Massive Biceps and Triceps
It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms.
Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? This arm training article will show you how and blow the lid off conventional arm training routines.
While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains.
In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:
- Relatively speaking, the biceps and triceps are small muscle groups.
- The biceps receive heavy stimulation during all basic pulling movements for the back.
- The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.
What do these 3 points tell us about effective arm training?
Arm Training
The most important thing for you to realize is this:
For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!
So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?
It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.
[Robs Note:] My Personal trainer has this same view about arm training. Her theory is that if I was not to do any arm training at all, my arms would get bigger as a result of the stimulation they got from back and chest workouts. We’ve completely cut arm training out of my program and are monitoring my growth on a monthly basis. To be honest (and dont tell her this), but I still train arms, but in the fashion outlined here. I train them once during my rotation per 7 days and it’s a heavy workout with few reps and only 2 exercise per side (tricep / bicep). Have you ever noticed that after a short time off from training, your arms hurt after doing your chest or back workouts?. Same deal. They DO get worked without direct stimulation and are subject to overtraining quite easily.
Read the rest of this Arm Training article
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I was born in Melfort Saskatchewan when I was very very young. (I put that joke on an essay in school in grade 11 and he didn’t get it!). My mother was a good cook, and was health conscious. We always had fruit on the table for us to snack on.
The earliest I remember having a weight problem was in grade five. My Weight loss story begins there I guess. I was 175lbs and mom decided that I should attend Weight Watchers. I went religiously (Ha…meetings were held in the basement of a church) for I can’t remember how long. I also don’t remember if I lost any weight. I do remember that I had a sunflower seed habit of eating 1 family pack of SS every day! I remember that because I was told that I couldn’t keep that habit up as SS were almost total fat.
For the next couple of years I was pretty steady at playing hockey in town, so got some steady exercise. Then in grade seven I gave up hockey and the weight started to pile on.
During grade seven, eight, and nine, I was so self-conscious of my weight that I always wore an eiderdown vest to try and conceal my weight. I never took that stupid thing off! It got to the point where I was called to the office by the principal and ordered to take it off.
This was one of the most embarassing moments in my story. I had been called to his office simply because of the coat and my weight. I thought about how all the teachers had been discussing my weight and this was the final product of their conversations. Then… then I had to walk back to my room and spend the rest of the day and upcoming weeks without my protective coat hiding my weight.
My recollections of grade 10 are that I ate at least 1 chocolate bar, 1 Super Big Gulp and 1 entire bag of Zesty Cheese Taco’s every single day. By grade 12, I was 320lbs
Continue to read about my story… High School
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