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Everyone knows that every serious lifter is after an impressive pair of strong, muscular arms

Everyone knows that every serious lifter is after an impressive pair of strong, muscular arms.  Getting massive arms is one of the main reasons that many people get into bodybuilding.

There isn’t anyone who wouldn’t want tall, bulging biceps stacked on rock-solid, horse-shoe-shaped triceps. There isn’t a bodybuilder out there who wouldn’t want ripped, well-developed guns that look like they could just burst through the shirt’s sleeves.

To get massive arms you need to train correctly, but the majority of lifters out there have a very poor understanding of how to properly train their arms; they need a good muscle building workout.

How to Design a Good Muscle Building Workout

To design a good muscle building workout to stimulate arm growth, you need to understand three basic truths:

  1. 1 .The biceps and triceps are small muscle groups.
  2. 2 .All basic pulling movements for the back considerably stimulate the biceps.
  3. 3 .All the basic pressing movements for the chest and shoulders stimulate your triceps considerably.
Based on these three points, what can you understand about effective arm training?

Understand this:

Your biceps and triceps really only need a small amount of direct stimulation with a good muscle building workout in order to achieve maximum gains in muscle size and strength!

It’s not necessary to be one of those people I see when I enter the gym, slaving away on endless sets of bicep curls and tricep extensions.

You have to understand that the biceps and triceps are already benefiting from any good muscle building workout featuring 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.

Keep in mind that the gym is not the place where your muscles will grow. When you train with weights, the work you do just ignites the process that gets the wheels of muscle growth moving. The actual process occurs outside of the gym when you are resting and eating, because this is when your body works to create new muscle tissue.

Due to this, it’s important not to over train your muscles. If you want to see major results, you need to give your muscles time to recover. Did you know that over training can actually make your muscles grow smaller and weaker?

To achieve major arm size, you need to move away from performing so many direct arm movements. Stay away from those never ending sets of concentration curls and tricep pressdowns. You can easily achieve muscular arms through a good muscle building workout that focuses on heavy chest and back training.

Don’t say no to direct arm training completely; I’m just saying to limit what you do. Check out these 2 arm routines to use as a part of a good muscle building workout….

Arm Routine #1

Barbell Curls – 2 sets of 5-7 reps

Standing Dumbbell Curls – 1 set of 5-7 reps

Arm Routine #2

Close-Grip Bench Press – 2 sets of 5-7 reps

Standing Cable Push downs – 1 set of 5-7 reps

Focus on your weekly progress by adding more weight or performing an extra rep or two when you do your sets and, as always, work to concentric muscular failure.

Once you add this manner of thinking to your arm training, the size of your arms will increase drastically.


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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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