The number one thing most weight lifters want is big arms. Who wouldn’t want rock hard arms with tall peaked biceps complimented by large horseshoe shaped triceps? These are the glamour muscles and it tells the world “Hey look at meâ€. The problem is that most weight lifters don’t have a very good understanding of what it takes to properly workout their arms for maximum growth. Don’t be fooled by what you hear in the gym about building big arms you need to follow a set plan. Building big arms and packing on the muscle is not as hard as you think it is. It’s all about choosing the correct weight lifting program.
Rocko’s arm training facts and myths
To maximize the benefits of your arm workouts three things must be taken into consideration that some weight lifting programs don’t address.
- The biceps and triceps are small muscle groups that when overworked will not grow large.The fact is if your weight lifting program includes compound exercises, ie: Bench Presses, Squats, Dead Lifts, Pull ups or any of the other compound exercises that workout a large portion of your body, then you are stressing the biceps and triceps already. There is no need to include the large amount of isolation exercises I see on a daily basis. It would be a good idea to reduce the amount of these isolation exercises because it is only hurting your chances of getting big arms.
- You are training your biceps really hard when you do any pulling type movement. If your weight lifting program includes lat pull downs or bent over rows then you are simultaneously blasting the biceps. As you get stronger by doing heavy back exercises the biceps have to grow to handle the extra weight. Your biceps are so fatigued after all the heavy back training why would you need to do barbell curls? Go ahead and do it if you don’t want big arms.
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- If your triceps weight lifting program calls for a full session of working out the triceps then here is something you will want to consider. Your triceps have already reached their growth potential for the week by doing bench presses and shoulder presses. Although a very strong muscle group, the triceps are susceptible to overwork and injury by placing too many demands on this small muscle group.
What these truths tell us is that getting strong muscular arms is more the result of heavy chest and back training. This doesn’t mean that you can’t do any isolation exercises for your arms. You can include some barbell curls and triceps pushdowns. Just remember that these are small muscle groups that don’t need as much training as the larger muscle groups. This would result in what you have now, small arms..
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