The Best Exercises for Massive Arms

There are so many theories and methodologies on how to build the arms, since there are muscles, tendons and ligaments inside. The two great trains of thought are reduced to high repetitions with smaller volume and smaller repetitions with greater volume. Which is the correct Both are actually. In order to achieve a high level of maximum growth, it is necessary to focus on movements during regular workouts and devote a day to actually hitting the arm muscles. Let's break down the variables that should be included in your training program.

THE BEST ARM EXERCISES YOU NEED FOR GROWTH

 
Not all arm exercises are the same. Some activate different parts of the arm, while others may be to display, with no real value. We have compiled the best and most effective arm exercises that have been proven to maximize muscle growth. All heavy duty free weight exercises in free weights allow for a greater range of motion without forcing your body into a locked position like many machines. The machines for the most part just suck, period.

Barbell Bicep Dumbbell

 triceps cable

Bar Bicep Curl

 

 Lying Triceps Press

 Bicep Dumbbell incline

 Dumbbell Overhead Triceps Press

Workout Video:

Blow Your Arms Up Workout

The intensity has a roof. And when you've reached it, it's time to try another approach, like increasing the training frequency of your arm. With an intermediate or advanced training division of less than 5-6 days, you can easily train your biceps and triceps, small muscle groups that recover fairly quickly, twice a week.

No, this approach will not work indefinitely. But over the course of six weeks, it's a simple way to add volume to add the added size where other approaches have come short!

The answer is a division like this, which builds 48 hours between the workouts for the push and pull-day muscles, allowing ample recovery time.

Blow Your Arms Up Workout 

Day 1: Chest
Day 2: back, biceps
Day 3: Shoulders, Triceps
Day 4: Legs
Day 5: Biceps, Triceps
Day 6: Rest
Day 7: Rest

Biceps:

1-BARBELL CURL

 2-INCLINE DUMBBELL CURL

 3-EZ-BAR PREACHER CURL

THE BIGGER ARMS FOR TWO WORKS

These games are not warm-up games; Do as many as you need, but never carry the warm-up set to muscle failure. Take all sets of work to muscle failure.

Triceps:

1-TRICEPS PUSH-DOWN

 2-INCLINE BARBELL TRICEPS

3-CABLE ROPE OVERHEAD TRICEPS

Get that Blow Arms!

How to Train the Long Head of the Triceps

If you are looking to pack the size of your triceps and maximize the development of your arms, building your long triceps head is an important step in the process.

This is because the triceps constitute 2/3 of the total arm mass, and the long head is the largest of the three individual heads it contains.

This is a good place to start, especially with a smaller muscle group such as the triceps. While not increasing your frequency of triceps training for more than 6-8 weeks, training your triceps twice a week can provide a pleasant stimulus for further growth. This muscle group recovers quite quickly, so 2-3 days between workouts is all you need.

#1 One-Arm Overhead Cable Extensions

4 sets /reps 8-10-12-15

#2 Overhead Rope Extensions

 3 sets /reps 8-10-12

#3 One-Arm Overhead Dumbbell Extensions

4 sets /reps 8-10-12-15

 #4 Two-Arm Overhead Dumbbell Extensions

4 sets /reps 8-10-12-15

What best ?

How to Get Big Arms in 2 Weeks

Every guy wants bigger arms fast! There really is no body part that says "big and powerful" as clearly and obviously as a great pair of Beast arms.

I get a ton of e-mail from guys who want to maximize their arm training. I've created optimized routines for many, but if you want a "fast and dirty" method that offers a high intensity overhead and results you've never seen before just in 2 weeks...here it is.

THE WORKOUT

These Workouts will add the most muscle to your biceps, and triceps. secured.

Friday Arm Specialization

Biceps:

EXERCISE 1: 4 sets of 8-12 reps

EXERCISE 2: 3 sets of 8-10 reps

EXERCISE 3: 3 sets of 8-10 reps

Triceps:

EXERCISE 1: 4 sets of 8-12 reps

 EXERCISE 2: 3 sets of 8-10 reps

EXERCISE 3: 3 sets of 8-10 reps

forearms:

Complete Guide to Big Biceps & Triceps

The Secret to Bigger Arms

To build a bigger anything, you have to grow as a whole. You can build in areas to some degree without major increases in bodyweight, but if you're talking about putting two inches on your arms, then your whole body has to grow.

Here's how to do it:

A Simple Rule for Arm Training

Before your next session arm, follow this simple rule to keep your elbows to get angry: biceps before triceps and biceps and triceps together.

Does your biceps work first. This will draw blood around the bend and give a bit of a "cushion" for the triceps after work. Also, always working arms together on the same day. I divided the arms of a certain number of times, but have always made the best progress by working biceps and triceps together.

Biceps

Exercise 1: Switch-Grip Barbell Curls

 Exercise 2: Incline Dumbbell Curls to Standing Hammer Curls

 Exercise 3: Prone Incline Concentration Curls

Triceps

And just like the biceps, depending on the year and how it is performed, some heads will receive more power than others. Of course, all the heads of the triceps will be "involved" in any movement to activate them, but what we are talking about is to direct the greatest amount of tension in a particular area.

Exercise 1: Knuckles-Down Swivel Bar Pushdowns

Exercise 2: Reverse-Grip Smith Machine Press

 Exercise 3: Pullovers

The Program:

Pump Up Your Arms!

The routine below is one I would not advise beginners to do. Believe me, once you do this routine, you have to love the pain. Since I'm combining bodybuilding and powerlifting in one I used mass-building movements and the shaping movements. I want to be well rounded. Without further ado, let start!

EXERCISE 1 PREACHER CURLS

The first muscle you are going to work will be the biceps. Exercise - Preacher curls. I warm up for two sets to get the blood going. I do so with a perfect shape, then I go to four heavy sets of three representatives. Do not these too heavy, do enough to make three repetitions.

 EXERCISE 2 MACHINE CURLS

After that, me and my partner to move on the loops of the machine (Universal). It does not take too many warm-up sets, just a game, then we go to a heavy set of 6-8 reps. After that we make a game of gout. We start with the heavyweight and fall every time I stop or go to failure. We drop about five times, but the fifth, we use one arm at a time.

EXERCISE 3 CABLE CURLS

After that, we will double Bicep Curls Cable Curls and squatting cable. I love this part of the routine, we SUPERSET with 25 reps on each exercise performed. We do about three supersets and our arms are completed. Choose a light weight (not too light) when doing these supersets.

 EXERCISE 4 CLOSE-GRIP BENCH PRESS

Next, is the triceps. The first exercise is the Close-Grip Bench Press. Same as Preacher Curls, we do two warm-up sets and four sets of three reps with a heavy weight. Doing these with perfect form and slow. What we are doing everything slow ... !!

 EXERCISE 5 TRICEPS EXTENSIONS

Then we move on cable extensions triceps. A warm-up game, a heavy set, and a set of fall ... the same as the Curls machines. The last set of these, I'm super-slow to feel the burn. I continue to do this until I reach failure.

 EXERCISE 6 TRICEPS PUSHDOWNS

Then its judgment superset triceps. The exercises ... pushdowns and Machine Tricep Press. 25 representatives for the two years and a total of three supersets. No cheating allowed.

Gain An Inch On Your Arms In Under 24 Hours!

Put a hurtin' on your arms with this insane routine that can add an inch to your pipes in under 24 hours. Do you have what it takes to survive this Armageddon workout?

They tell me it's utterly impossible and I'm full of shit. And those are the comments fit to print.

The concept of adding up to an inch on your arms in a single day sounds like a myth as big as Moby Dick. However, although there's no scientific literature backing up the protocol, I've personally helped hardcore lifters looking for a challenge use this method to annihilate the status quo on arm day.

Conventional methods yield conventional results. The question is, are you willing to try the unconventional? And even if you're willing to try it, do you think you have what it takes to survive?

Gain An Inch On Your Arms In Under 24 Hours!

What's in an Inch?

I made believers out of dozens of athletes when I started running "Inch-on-Your-Arm Clinics" a number of years back. Granted, not everyone gains a full inch—only a select few cross that threshold—but most people I took through the program gained between one-half and two-thirds of an inch. It's a ridiculous-sounding protocol, but one that stretches the tape measure like never before.

Your Armageddon Schedule

Before starting the workout, you'll want to have an early breakfast, about 1-2 hours before you train, to get you primed and ready for your workout.

6:30 a.m.

Breakfast

Whole eggs: 4
Egg whites, scrambled: 4-6
Baked potato: 1 large
Light sour cream or light dressing like Ranch
Bananas: 2 medium
Ample fluids from water and juice or Gatorade G2  

8:00 a.m.

Alternate these two exercises:

 Alternate these two exercises:

 Alternate these two exercises:
 

Meal 2

Lean ground beef: 8 oz. of under 130 lbs., 12 oz. if over

Cooked pasta or rice: 1-1/2 cups of under 130 pounds, 2 cups if over

The 5 Best Tricep Exercises for Mass

Here are our top 5 exercises for building chiseled triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each part. Incorporate these exercises into your routine and not only will your triceps pop out with enhanced definition and size, but they’ll also improve your bench press and other chest/shoulder exercises.

The 5 Best Tricep Exercises for Mass

 Triceps Dips

If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they’re one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is #2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. More weight lifted = more muscle gained.

 Closed-Grip Bench Press

The Closed-Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The CGBP allows the triceps to handle a huge amount of weight, which results in quick muscle and strength gains.

 Skull Crushers

Skull Crushers, aka Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.

The Key For Triceps Mass

 Overhead Lateral Triceps Extension

Overhead Lateral Triceps Extensions are awesome for smashing the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.

  Reverse One-Arm Cable Triceps Extensions

Reverse One-Arm Cable Triceps Extensions emphasize the medial head, which adds length to the triceps and helps builds size around the elbow joint. I also find that it’s easy to pump out an insane squeeze at the point of contraction.

Workout Video : 

4 Exercises that hit all 3 Triceps Heads

 program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle triceps
Details and the ways that will be applied in :

Try these triceps exercises to get the most out of your triceps routine. Each one of them hits all 3 triceps heads.

Exercise 1

 

4 sets

Duplicates start for the escalation of 8-10-12-15

 Exercise 2

 

3 sets

Duplicates start for the escalation of 8-10-12

Exercise 3

 

3 sets

Duplicates start for the escalation of 8-10-12

 Exercise 4

 

4 sets

Duplicates start for the escalation of 8-10-12-15