Secrets For Building Huge Arms/Forearms

Keep in mind when reading this article,we are assuming that you are following a proper nutritional program geared toward gaining lean muscle mass;otherwise you would be having trouble building over-all body mass and gaining weight instead of just lagging arms.

Lets get on with it....

Over training the arms is usually the #1 reason most lifters have this problem,and it is because they do NOT understand the basic of "how to build big arms".

You see, in the quest to build huge arms;beginner's often go out and do tons of arm work (read:biceps);not realizing that this only slows the arm growth and soon will weaken their other lifts as well. They don't understand these "arm workout" moves are (in a sense) only supplementary exercises! Yup! That's right!

Because REAL arm muscles are built primarily by basic,heavy compound movements (lifts involving 2 or more muscle groups)such as the bench press and military press for triceps,or bent rows for biceps.

Isolation moves (lifts involving 1 muscle group only) such as tricep extensions and preacher bench curls are used ONLY to supplement these primary lifts and should be performed ONLY once per week.

Also the beginning to intermediate trainee should be performing 2-3 sets maximum for biceps and 3-4 sets maximum for triceps are all that are needed if you are training hard enough!

Also make sure you only train every other day so you get plenty of rest.

I love finishing my chest/shoulder workout with cable pushdown's (2 sets) followed by ez bar "skull-crusher's" (1 set)for triceps; and my back workout with barbell curls (2 sets) and seated dumbbell curls (1 set),followed by 1-2 sets of forearm exercises which will be outlined below.

Everybody is different so you will need to learn what exercise routine works best for you as you become more experienced.

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DO NOT underestimate the importance of building big forearms as this is CRUCIAL in the development of huge arms.
yet sadly,when it comes to training this muscle group;less experienced lifters usually either:
A) Overtrain this body part, or
B)NEGLECT IT COMPLETELY!

This is a simple, yet effective routine for building huge,powerful forearms fast. Well developed forearm muscles are CRUCIAL to giving the arms that look of raw power; because they make up more of the over-all arm mass than most beginning/intermediate trainees realize. Here is one way to give those lagging forearms a much needed boost and achieve the huge forearms you want!

Using a loaded barbell;sit on a bench with the palms up, hanging over the edge of a bench with the elbows and forearms held firmly between the legs and do wrist curls. Use a weight you can use for 20 FULL reps until reaching failure,rolling the weight slowly all the way to the fingertips and then curling back up until you can squeeze the forearms for roughly 1 second.

When you finish this set, add 5 pounds while resting for 20 seconds then do as many reps as possible until reaching total failure.

Rest another 20 seconds then pick up a barbell using 50% (1/2) of the weight you used for wrist curls.

Now, stand up and extend your arms straight out with palms facing down and do as many reverse wrist curls as you can until you reach failure.

That's one cycle. Depending on your level of training experience, do 1 to 4 complete cycles of this routine once a week ONLY.

Beginners and intermediates will probably do best with 1-2 cycles of this routine done ONLY once a week.
However beginners should start with ONLY 1 cycle the first week or two and see how it feels before deciding to add a second cycle.

Assuming you are also following the appropriate nutritional program, you should quickly notice impressive gains in the lower arms as well as an increased grip strength in many of your lifts where gripping power is crucial.

This routine may also be performed with dumbells, but if you are a beginner just starting out it may be easier for you to get used to using the barbell first until you become more skilled in performing the movements.

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So the bottom line in building huge arms is simply this:

1)Most of our Tricep muscles (back of the upper arm) development comes from heavy pressing lifts such as bench pressing or overhead presses.

2)Most of our Bicep development comes from heavy pulling movements such as rowing, bent rows,etc..

3)Train with less volume, more intensity,and train the entire arm..

As long as you follow these simple rules and are paying attention to proper training,nutrition and rest; you should soon notice HUGE gains in your arms!

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