So you want to have big guns, i know you probably tried the most popular arm workouts but you don’t really have the arms you want. So in this post we will discuss how you can build big guns (biceps and triceps) and how to complement that with good forearm muscles and why is that important. Let’s get into it.
ARM GROWTH MISTAKES
When training arms people often make the mistake of going just for the “pump” this is often known as sarcoplasmic hypertrophy, the good thing about this method is that you are actually training your arms directly. Which leads to an amount of growth due to the volume in that specific muscle group. This is like the “bro” way of
training arms. This works for 2 types of people and you will notice it.
1.- Natural lifters with good arm genetics; this is often why you follow advice from your friend that has big arms yet when you do not grow like he does you get disappointed and wonder what went wrong, the truth is he just has the right genetics for big arms, even if he didn’t worked out his arms would be decent thanks to his insertions, genetics and bone structure.
2.- Enhanced lifters; This approach works well with enhanced lifters because, well they’re enhanced and every muscle group is very receptive to growth when you are on drugs.
OK SO ALL I NEED IS FOCUS ON COMPOUND MOVEMENTS?
Not so fast my friend. Here is the thing;
Compound movements make your strongest muscles to take over, aka if you are rowing your back will do the most of the work, if you are benching your delts and pecs will do most of the work so compound lifts definitely work the biceps and triceps and will produce growth, but unless you have great arm genetics you will not get the results you are looking for.
The sweet spot is in the middle, you do your compound lifts, but you also throw some isolation for the biceps and triceps and compound movements
that are proven to work these muscles to a large degree like close grip bench, dips, barbell curls and chin ups.
Here is a good example:
The day you work triceps you incorporate the close grip bench press or dips for 3-4 sets of 5-8 reps
when you can you increase the weight, after that is done then you will hit the triceps from different angles to optimize hypertrophy, like overhead extensions or skull crushers.
The day you work biceps you incorporate the ez barbell curl or chin up for 3-4 sets of 5-8 reps, when you can you increase
the weight, after that is done you hit the biceps from a different angle like incline dumbbell curls or hammer curls.
you will track progress on all the lifts and add weight when you can.
This is how you really optimize arm training.
You will also need your training volume to be optimized, discover how many sets you can do that doesn’t affect
your recovery of gives to you negative physiological indicators.
The importance of forearms:
A lot of guys in the gym barely think about forearms, the reality is that forearms are a very masculine trait and will
make you have a great look even when you are wearing a shirt. In fact many women report that the forearms are
one of the most attractive muscle groups in men.
Forearms are trained like any other muscle group, with progressive overload and volume, however training forearms is
tricky, since the are involved in both compound and isolation movements, you do not need a lot of volume but you
will need to apply progressive overload to achieve muscle gains.
These are the best forearm exercises:
A wrist curl, this can be done with barbells, dumbbells or cables.
A wrist reverse curl, this can also be done with barbells, dumbbells or cables.
i would opt for one of this variations at apply it at the end of every bicep or triceps workout, so if you do
triceps one day you can do wrist curls and if you do biceps you can do your reverse curls. That way you can build up the
habit and start to train your forearm muscles in your routine. Start with 3-6 sets of each and increase the load and
volume over time.
And this is it! This is how you optimize your arm growth and make gains.
Do you have any other tips? Let me know!