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For the majority of men, the best part of arm day is when you get to grab a pair of dumbbells and curl them until you can't curl no more. Then, stand in a mirror and admire your work.  Don't lie, everyone loves working through reps and watching the pump grow, grow and grow – but you can do so much more to build up your biceps than just the basic standing curl. Yes, we were shocked, too! On your next arm day – which is probably today – try this circuit for a new way to hit those curls. The workout has been designed to help you build up cannonball-sized biceps, so you'll be glad you switched up your routine.  The Warm-up Prone cobra How To: Lie face down on the floor with your legs straight, arms at your sides, and palms down.  Drive your hips into the floor. Contract your glutes, raising your legs off the floor. Simultaneously inhale and tighten the muscles in your upper back, raising your chest, head, and arms off the floor; rotate your thumbs toward the ceiling as you ...

Big chest muscles, 6-pack abs, big biceps .That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps size. Whilst there are many bicep workouts, and exercises within those workouts, these are the top ones which I have benefited from over the last twenty years. Bicep Exercises      Standing barbell curls with a straight bar      E-z barbell preacher curls      Cable preacher curls      Seated alternate dumbbell curls      Single arm concentration curls      Seated alternate dumbbell hammer curls NB: With all variations I aim for 12 complete reps, stripping the weight once on first two sets, then may be twice on third set depending on strength on energy levels for a given day. Bicep Workout  1 3/4 drop sets standing barbell curls x 12 reps 3/4 drop...

Your arms are too small. Or at least you probably feel that way, if you’re like the average guy. But chances are it’s not because you’re neglecting those muscles. I’ve yet to come across a would-be arms dealer who hasn’t tried every biceps curl and triceps extension in the book. So what’s the problem?  Bicep and Tricep Exercises The problem of lean arms is universal. While many men aim at having big bulky arms most of the women crave for lean arms. For having those beauty muscular arms you will have to focus on them and work them out. Knowing the right approach and focusing on them is necessary. The first few days of training should be spent in learning movement patterns. Also, strength is of paramount importance when it comes to bulking up. To reach a specific goal you need to be particular about the bicep and tricep exercises you do. Compound exercises have been known over time to be helpful in bulking up. At first, you need to acquire the extra mass before shaping it up. If you ...

Developing an arm workout program should always begin with a weightlifter defining his or her goals. Although most people will likely have several goals, best-selling author Frédéric Delavier says they will have difficulty setting up an optimal program if they don’t define those goals well before getting started. “Write down your goals on paper so that you can read them before every workout,” he recommends. “This will help motivate you.” In Delavier’s Anatomy for Bigger, Stronger Arms, the French powerlifting champion describes several steps people must take, or questions they should ask themselves, in order to develop effective and personalized programs. Delavier and co-author Michael Gundill believe that when people have completed the full 20 steps, they will have addressed all possible questions about developing a training program.     1- How should you define your goals ? After defining your goals, you need to quantify them, such as “gain half an inch on my arms in two mon...

Add size and strength to your biceps and triceps while also building a bigger and stronger chest with this four-week workout plan  To make major changes to how you look with your shirt off, you need to take your training to a higher level. While there’s no substitute for hard graft if you want to build up your body fast, you’re only as ever as effective as your training plan. After all, working hard without following a smart plan will only return a small percentage of the benefits you could achieve when you work hard and smart at the same time.   This month’s four-week workout has been designed to help you add serious size to your arms and chest quickly and effectively by dedicating more training time to these muscle groups. In the first block of the plan your arms get special attention, while in the second block your chest gets more time under the bar. This approach will hit these muscles hard to force them to grow bigger, while also building up all your other major m...

Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something—a door, a stroller, a lawnmower or a barbell, you're using your triceps.   Strong is important and, for many of us, so is having shapely, toned arms. In other words, most of us don't like it when our triceps keep waving even after we've stopped. The best way to build strong, firm triceps is to choose the exercises that hit all those muscle fibers from every angle. The triceps, as the name suggests, has three different heads—the long head, lateral head, and the medial head. All of these heads contract during triceps exercises, but some moves emphasize different parts of the triceps. Triceps Workouts One of the focus areas in arm muscles workouts is triceps workouts. These are given equal priority with Biceps workouts. Triceps are important to strength providing muscles in the arms and are easily developed with proper worko...

If you're just as focused on your appearance as building strength and mass — and there's nothing wrong with that — there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop.   The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves. To help you hone those arms, we created this list of 18 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head. Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms — and fill out your sleeves. ↚ 1-One-at-a-Time Biceps Curl 2-Altern...

How To Build Muscle and Burn Fat...FAST!! Training arms is fun. Really, it's just so much fun knowing that with each passing workout they get bigger and bigger. Unlike legs, which can be brutally hard (Which explains all the big arms and little legs out there), training arms is super exciting and requires little work (relative to big muscle groups such as the back and legs). Sometimes, I just get the urge to add a little more size to my arms and just train the hell out of them. I'll usually get this way just before summer when I know my arms are going to hanging out of a t-shirt. I get a ton of questions about how to build big arms so, I thought, why not put together a quick and dirty arm training program. So, for this month's workout, I thought I'd pass on a 4 week arm routine. The first thing I have to say about building big arms is that they need to be given priority over everything else. What you want to do is train them first in your weight lifting cycle and you...

The simple and harsh truth about muscle growth is that some people have better genetics when it comes to building muscle. Others have to work much harder, forcing themselves to the maximum, just to see some growth. Your arms are no exception. While some people seem to manage to build big arms just by doing the most basic routines, there are those whose biceps remain mediocre with hard and intensive training. Well, although the former may look impressive, there are small chances that you’ll learn anything from these guys. On the contrary, if you want to create a method for developing your biceps, you should probably turn for advice to the latter. They are the ones that needed to come up with extraordinary methods for adding half an inch to their arms. The years of trial and error have thought these hard-workers how to utilize every effort of their sets, trying out different routines and high-intensity principles. In today’s article we present you with several strategies used by competit...

You can't begin to maximize the size of your biceps peak and arm circumference without also addressing the underlying and often-overlooked brachialis. Like the biceps, the brachialis is an elbow flexor. Due to its position under the biceps, it literally pushes the biceps up as it gets bigger, making the biceps appear taller. Likewise, a well-developed brachialis increases the overall circumference of the upper arm.   If that's not enough, the brachialis is also visible on the side (lateral aspect) of the arm, as when doing a rear double biceps pose. You've gotta be pretty lean to be able to see the brachialis, but even if you've got some chub over it, your arm will still look thicker if your brachialis is properly developed. In short, you really need to have a thick brachialis if you want bodybuilder-looking guns. But how do you go about accomplishing that? ↚ Developing Mass If you want to get bigger muscles, you should lift big weights. The recipe is simple like ...

When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, "It doesn't matter what kind of car you drive. What matters is the size of the arms hanging out of the window." Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want. Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end. This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again. Trust me, there's a method to this madness. W...

If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create. Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction. To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top six exercises to boost bicep mass. 1.)  Reverse Curls This exercise is sadly not performed as much as it should be, especially for those who are trying to develop bigger biceps. Reverse curls primarily workout your brachialis, which is the muscle that lies beneath th...