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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