Download What Is The Most Complete Workout For Building Huge Arms

WEEK THIRTY-SIX :: What Is The Most Complete Workout For Building Huge Arms?
The arm is one of the most visible body parts. This week’s question will focus on a complete arm
workout that includes the wrist, forearm, biceps, and triceps.
Building huge arms is truly outstanding and remarkable. Whether you want to become an IFBB
Pro or just walk around in a sleeveless shirt, huge arms are a vital part to your physique. This
article will provide you with the most complete training program and all the tips you need to know
to build a pair of 20 inch guns.
What is the most complete workout for huge arms? Be specific. Include exercises, sets,
reps, etc. for the wrist, forearm, biceps, and triceps.
Before getting into the actual workout, there are several things that people need to learn in order
to get the most out of their arm training.
The Anatomy of the Arms
The arms are composed of several muscle groups.
Biceps Brachii- a two-headed muscle that curls the arm and pronates the wrist.
Long Head
Short Head
Triceps Brachii- a three-headed muscle that straightens the arm and supinates the wrist.
Long Head
Lateral Head
Medial Head
Brachialis- a muscle that lies deep to the biceps brachii and acts to flex the forearm.
Brachioradialis- a muscle located in the upper forearm that acts to flex the forearm.
Wrist Extensors- composed of many muscles that curl the palm down and forward.
Flexor Digitorum Superficialis
Flexor Digitorum Profundus
Flexor Carpi Radialis
Palmaris Longus
Flexor Pollicis Longus
Wrist Flexors- composed of many muscles that curl the knuckles back and up.
Extensor Digitorum
Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris
Extensor Indicis
Extensor Digiti Minimi
Extensor Pollicis Longus
Extensor Pollicis Brevis
Pronator Teres- a muscle located in the forearm that pronates and flexes the forearm.
Anconeus- a small muscle located at the posterior surface of the elbow that stabilizes the elbow
joint and assists the triceps in extending the forearm.
For more information on anatomy, visit http://www.bodybuilding.com/fun/anatomy.htm
The Exercises
BicepsStanding Barbell Curl
This is the granddaddy of all biceps exercises. When done correctly, this exercise builds the
overall size of the biceps. Other muscles involved include the brachialis, brachioradialis, pronator
teres, and wrist flexors.
VariationsWide-Grip Standing Barbell Curl
Positioning your hands farther apart isolates the short head of the biceps.
Close-Grip Standing Barbell Curl
Positioning your hands closer together isolates the long head of the biceps.
Dumbbell Bicep Curl
This exercise takes the biceps through its full range of motion and is good for symmetry in each
arm. Other muscles worked include the brachialis and brachioradialis.
VariationsDumbbell Alternate Bicep Curl
This isolates the biceps and allows you to concentrate on one arm at a time. The brachialis and
brachioradialis are also involved.
Seated Dumbbell Curl
Using a seated position helps minimize cheating. This exercise primarily works the biceps, along
with the brachialis and brachioradialis.
Incline Dumbbell Curl
This exercise stretches the biceps and provides a long range of motion. The brachialis and
brachioradialis are worked to lesser degree.
Lying Supine Dumbbell Curl
This exercise provides a great stretch in the biceps through a long range of motion.
Preacher Curl
This is one of the best exercises for working the biceps and minimizing cheating. This is also
good for filling the gap between the lower biceps and the elbow joint. The brachialis is also
involved.
Variations-
One Arm Dumbbell Preacher Curl
Using dumbbells is good for symmetry and lets each arm work separately. This exercise also
works the brachialis.
Machine Preacher Curl
It’s almost impossible to cheat while doing this exercise, which in turn can provide a great pump
and good biceps development. This movement also works the brachialis, brachioradialis, and
pronator teres.
Concentration Curl
This isolation exercise helps create maximum height in the biceps, and also develops the
brachialis.
Hammer Curl
This exercise primarily works the biceps brachioradialis, and to a lesser extent, the brachialis.
Overhead Cable Curl
This exercise is usually performed at the end of an arm workout, and is good for stretching the
biceps, and working the brachialis.
TricepsLying Triceps Press
This is the best mass building exercise for the triceps, especially when using heavy weights.
VariationsDecline EZ Bar Tricep Extension
When performed with correct form, this exercise yields big results for your triceps.
Lying Dumbbell Tricep Extension
This movement is good for symmetry and works all three heads of the triceps equally.
Seated Triceps Press
The long head of the triceps is mostly involved when performing this exercise.
Close-Grip Bench Press
This exercise builds mass in all three heads of the triceps.
Triceps Pushdown
This exercise isolates all three triceps heads and the anconeus.
VariationsTricep Pushdown - Rope Attachment
Using a rope primarily works the lateral head of the triceps, along with the long and medial heads.
The anconeus is worked to a lesser extent.
Reverse Grip Tricep Pushdown
The under hand grip works the medial head most intensely, with involvement form the long and
lateral heads, and anconeus.
Forearms and WristsPalms-Up Barbell Wrist Curl Over A Bench
This exercise works the wrist flexors.
Palms-Down Wrist Curl Over A Bench
This exercise works the wrist extensors.
Wrist Roller – Wrist Flexion
This exercise works the wrist flexors.
Wrist Roller – Wrist Extension
This exercise works the wrist extensors.
Reverse Barbell Curl
This exercise is excellent for strengthening the wrist, and works the wrist extensors,
brachioradialis, brachialis, and stretches the biceps.
Compound Exercises
Barbell Squat
This movement works the quads, adductors, hamstrings, glutes, spinal erectors, and abs. Fifteen
percent of upper body growth comes from this exercise.
Barbell Deadlift
A full body exercise that mainly works the traps, quads, glutes, spinal erectors and lower back.
Bent Over Barbell Row
A full back exercise that involves the lats, teres major, traps, rhomboids, rear delts, biceps,
brachialis, and brachioradialis.
For more exercises, visit http://www.bodybuilding.com/fun/exercises.htm
Training TechniquesDrop Sets- move immediately from one set to another while decreasing the weight each time,
and expect a tremendous pump.
Forced Reps- when you reach failure, have a spotter help you force out a couple of reps to push
your muscles beyond their limit.
Partial Reps- as soon as you reach failure, continue by doing partial reps until your muscles
reach complete failure.
Rest-Pause- when you hit the point of failure, put the weight down and rest for five seconds, then
try to crank out a couple more reps.
Supersets- perform two exercises in a row, for example a set of Standing Barbell Curl followed
by a set of Lying Triceps Press.
Stretching
If you desire huge arms, then you have to stretch before and after each workout session.
Stretching helps prevent injury, increase flexibility, and lengthens muscle fibers. Make sure to
hold each stretch for at least thirty seconds. Here are good stretching movements for the biceps,
triceps, and forearms.
BicepsDoorway Biceps Stretch
TricepsOverhead Triceps Stretch
ForearmsSingle Arm Wrist Flexor Stretch
Single Arm Wrist Extensor Stretch
For more a full stretching guide, visit http://www.bodybuilding.com/fun/stretches.htm
Breathing
Many people have trouble performing certain exercises, and one of the reasons is not breathing.
Never hold your breath when exercising, especially when working with heavy weights. If you have
a hard time breathing, force yourself to breathe. For example, when doing Standing Barbell Curl,
inhale on the way up, and exhale on the down. If you keep practicing, breathing will become easy
to do.
For more on breathing, visit http://www.bodybuilding.com/fun/ice21.htm
Flexing
Flexing helps your muscles fill with blood, which creates a mind blowing pump. After each set,
flex your muscles for about thirty seconds, and by the end of your workout, your arms will feel like
they will explode.
Flexing should also be used while performing an exercise. For example, when doing
Concentration Curl, each time you get to the top of the movement, use the peak contraction
principle and flex your bicep as hard as you can for about one to two seconds. This can help
increase of the height of the biceps.
For more on flexing, visit http://www.teenbodybuilding.com/mclane11.htm
Diet
The single biggest factor that will determine the size of your arms is your diet. If you want to build
huge arms, then you better have a good diet.
CaloriesYou need a high caloric intake in order to gain size. If you eat 500 more calories than you
expend, you gain about 1 pound of bodyweight per week. Eat at least 2500 calories per day, and
stay away from junk food.
ProteinProtein is made up of carbon, hydrogen, oxygen, and nitrogen. Protein builds, repairs, and
maintains muscle. Eating at least one gram of protein per pound of bodyweight ensures that your
body has all the necessary amino acids, which keep you in an anabolic state.
Good Protein ChoicesEggs
Lean Steak
Lean Beef
Chicken
Turkey
Fish
Pork
Milk
Cottage Cheese
CarbsCarbs are the body’s main supply of energy. A sufficient amount of carbs is needed in order to
train with maximum intensity. Eating at least 2 grams of carbs per pound of bodyweight will
provide you with enough energy to train like an animal.
Good Carb ChoicesPasta
Oatmeal
Rice
Whole Wheat Bread
Potatoes
FatsFats are broken down into three groups, saturated, unsaturated, and polyunsaturated. Fats are
necessary in a diet, but should be limited. The reason is many foods you eat have hidden fats.
For example, if you eat lean steak, you get plenty of protein and at the same time you get some
fat. But by all means eat good fats such as omega-3 and omega-6, because they provide support
for the body’s cardiovascular, reproductive, immune, and nervous systems.
WaterMuscles are made up of about 75% water by weight, which means the amount of water
consumed determines the size of muscles. Water transports nutrients to cells and removes
waste-by products. Drinking at least 1 to 2 gallons per day is adequate.
Vitamins and MineralsVitamins are broken down into two categories, water-soluble and fat-soluble. Both are needed by
the body for it to function properly.
Minerals are vital substances that the body needs. Examples of minerals include calcium,
potassium, and sodium.
Many foods contain vitamins and minerals, but taking a multivitamin is needed in order to get all
the necessary vitamins and minerals.
Supplement RecommendationsWhey Protein- Optimum 100% Gold Standard
Casein Protein- Egg Whites International 100% Pure Liquid Egg Whites
Multivitamin- Universal Animal Pak
For more information on supplements, visit http://www.bodybuilding.com/store/index.html
Creating A Muscle Building DietEating 4 to 5 small meals daily keeps your metabolism high, and keeps you in an anabolic state.
In the morning, opt for some casein protein along with some fibrous carbs. Eat plenty of carbs
pre-workout to get energy. After your workout, drink a whey protein shake along with some simple
carbs to raise insulin levels and replenish glycogen stores. Before you sleep, drink a casein
protein shake to keep you in an anabolic state at night.
Rest/RecoveryYour muscle actually grows when you rest, so don’t train on your off days, and limit your physical
activities. Sleeping at least eight hours everyday is sufficient. Your body produces growth
hormone when you sleep, which helps you recover from your workout sessions.
For more on the importance of sleep, visit http://www.bodybuilding.com/fun/drobson5.htm
Now onto the workout…
The Split:







Monday- Compound Exercises, Biceps, Forearms
Tuesday – Compound Exercises, Triceps
Wednesday – Back or Rest Day
Thursday – Shoulders and Legs or Rest Day
Friday – Biceps, Triceps, Forearm
Saturday- Chest and Abs or Rest Day
Sunday- Rest Day
Monday- Compound Exercises, Biceps, Forearms
Body Part
Compound
Compound
Biceps
Biceps
Biceps
Wrist Flexors
Wrist Extensors
Exercise
Bent Over Barbell Row
Barbell Deadlift
Standing Barbell Curl
Dumbbell Bicep Curl
Preacher Curl
Wrist Roller – Wrist Flexion
Wrist Roller – Wrist Extension
Sets
3
3
3
3
3
3
3
Reps
12, 8, 6
12, 8, 6
12, 8, 6
12, 8, 6
12, 8, 6
12
12
Tuesday – Compound Exercises, Triceps
Body Part
Compound
Triceps
Triceps
Triceps
Exercise
Barbell Squat
Close-Grip Bench Press
Lying Triceps Press
Triceps Pushdown
Sets
3
3
3
3
Reps
12, 8, 6
12, 8, 6
12, 8, 6
12, 8, 6
Sets
3
3
3
3
3
Reps
12, 8, 6
12, 8, 6
12, 8, 6
12, 8, 6
12, 8, 6
3
12, 8, 6
3
12, 8, 6
3
12, 8, 6
3
12
3
12
Wednesday – Back or Rest Day
Thursday – Shoulders and Legs or Rest Day
Friday – Biceps, Triceps, Forearm
Body Part
Biceps
Triceps
Biceps
Triceps
Biceps
Triceps
Exercise
Standing Barbell Curl
superset with
Decline EZ Bar Tricep Extension
Preacher Curl
superset with
Seated Triceps Press
Concentration Curl
superset with
Reverse Grip Tricep Pushdown
Wrist Flexors
Palms-Up Barbell Wrist Curl Over A Bench
superset with
Wrist Extensors Palms-Down Wrist Curl Over A Bench
Saturday- Chest and Abs or Rest Day
Sunday- Rest Day
Would you split some of these up and incorporate with other body parts or would you
keep them altogether in one session?
As you can see in the workout above, biceps, triceps and forearms are trained on similar and
different days. I included compound exercises because they develop the entire body including the
arms. The rest of the exercises are isolation and they hit a particular area of each muscle in the
arms.
Wednesdays, Thursdays, and Saturdays can be either a workout day for the other muscle groups
or rest days. It would be a good idea to work those muscle groups so you have a proportioned
physique. If you choose to workout your whole body, a good way to avoid overtraining the arms is
not doing compound lifts on back, shoulders, legs, and chest days. Use isolation exercises
instead. For example, perform Dumbbell Flyes instead of Barbell Bench Press - Medium Grip.
And lastly, I highly recommend that you switch up the exercises every couple of weeks, while also
incorporating the training techniques to shock your muscles into accelerated growth. The
exercises and training techniques are all located at the top of this article.
BONUS QUESTION: What Bodybuilder has the most complete package in the arm
department?
Ronnie Coleman, eight time Mr. Olympia, has the most complete package in the arm department.
His arms are one of the reasons he’s won so many times. He has 22 inch arms, and you can
clearly see the separation between his biceps, triceps, and forearms. Each muscle in his arms is
fully developed and defined. Not only that, but his arms are very powerful.
I hope you have enjoyed this article and I encourage you to follow this program. Good luck!
Referenceshttp://www.bodybuilding.com/fun/anatomy.htm
http://www.bodybuilding.com/fun/exercises.htm
http://www.bodybuilding.com/fun/stretches.htm
http://www.bodybuilding.com/fun/ice21.htm
http://www.teenbodybuilding.com/mclane11.htm
http://www.bodybuilding.com/store/index.html
http://www.bodybuilding.com/fun/drobson5.htm
The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, Bill Dobbins