Listen, I've been training people for decades. Some are NFL players and MMA champions, others have been squalid high school students. But for all of them, one thing has been true: everyone wants to have bigger arms.
Is that not everyone realizes why they are so important.
After all, many coaches, experts, and fitness websites (including the one you are reading) will say that size does not matter, and you must train for movement, not muscles. It's a good advice. But let me tell you: Wanting bigger arms is nothing to be ashamed of.
Strong, developed arms seem an evolutionary trait, a sign that the lucky one is not afraid of a little hard work and could even achieve an acceptable partner. And, besides, it's not just about appearance. Whether you're a defensive back blocking a catcher on the line, or a handyman at home swinging a hammer, powerful arms can be really useful.
But the truth is that whether you want to build good biceps or just a thin and defined look, most people approach arm training the wrong way. Many men spend a lot of time curling dumbbells up and down and never get the results they want.
It's time for that to change.
I am here to show you a proven method for forging iron arms. It is a program that I have prescribed to athletes for years, which has produced results over and over again. It can help build a set of cannons that turn heads. But for it to work, you must avoid the three main mistakes that most people make in the gym.
Most people approach the formation of the arms in the wrong way. Many men spend too much time curling dumbbells up and down and never get the results they want. It's time for that to change.
Error 1: Do not work the correct muscles
Do you think big arms mean big biceps? Think again. While the biceps receive most of the attention (What is the first thing people do when they are asked to show their muscles? I bet you fifty dollars that they flex their arms), they only represent about a third of the total arm size. So you should only receive about one third of the total time you dedicate to the formation of your arms.
Most people have to reduce the amount of biceps they make and double the attention they give to the muscles in the back of their arms. The big triceps are really the key if you want to add a bit of size to the arms.And do not forget your forearms. Those muscles between the elbow and the hand take more looks than you think.
Error 2: Do not vary the arm exercises
Most men seem to fall into one of the two fields when setting up routines: Those who do chin-ups (complex exercises that work several muscles), and those who do curls (isolation exercises oriented to a single group).
Complex movements are functional and are great for beginner and intermediate lifters, but they can not offer the pure muscle size you want. On the other hand, isolation exercises are great for hypertrophy, but not for functionality, which means that they will develop some muscle, but they will not necessarily help your overall body strength. Combine the two and get the best of both worlds.
Look at your isolation exercises and complex movements like lobster and steak: Everyone is good on their own, but together they are unstoppable. Workouts that have curls and chin-ups, or bench presses and triceps, are more likely to offer both the size and strength you're looking for.
ERROR 3: Exercise too strong and all at once
Already in the 80s, the popular trend was to train your arms once a week and destroy them absolutely with a full load of sets, repetitions and exercises. This high-volume approach worked for people who appeared in bodybuilding magazines, but it fell short for all of us normals that we could not afford to have our arms dead for three days because of an exercise of champions.
(Also, it turned out that many of those who appeared in magazines were taking much more than tuna and eggs in their nutrition plans, if you know what I mean).
A few decades have passed and, for some reason, people are still following the same approach and still do not see results. Well, you do not wear the same clothes you wore in the 80s, and you should not train your arms in the same way either.
Instead of working your arms strongly one day, I recommend that you work them twice a week, but in more limited sessions. Since the muscles of the arms are smaller than those of the back or legs, they tend to heal faster and therefore can be trained more often. This increase in frequency will lead to higher profits.
Try this program for four weeks. Measure your arm and forearm before you start, and then again after your final workout. You should find that the tape extends a little further the second time.