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How To Build Big Arms In 8 Short Weeks!
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
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If your determined to build big arms as quickly and efficiently as possible, I strongly suggest following a three-tiered approach. I like to think of it as assembling a cool sports car, so read and I'll show you a training mentality that guarantees you have the best looking car (arms) on the road!
- Big Arms / Weeks 1-2
Build the chassis...
First, you need to establish stability. A sturdy foundation of balance and neuromuscular control that will allow you to lift the heavy weights later on.
So for two weeks, I want you to concentrate on exercises that emphasize your core, the muscles of your abs and lower back that not only stabilize your entire body but also determine its ability to produce maximum strength.
You want to "teach" your body to recruit more muscle fibres when you lift, thereby setting the stage for more strength and growth. This means getting into awkward positions that will require your central nervous system (CNS) the engineer for all your muscles to call in reinforcements to keep you stable during exercise.
So you'll work out with Swiss balls, standing on one leg, using one arm, and even twisting in mid air. Yeah, you might look a little funny but you'll be getting in great condition, sharpening your body's ability to train harder, heavier, and longer in the weeks to come.
This is a crucial step to building big arms and to reap the full benefit, you'll need to perform the workout at least four times a week. You certainly won't be training heavy or for very long per session in this phase, you'll recover quicker and be able to handle the frequency.
While the other "hardcore" bodybuilding sites would have you skip this part completely and head straight for the barbell curls, taking my route lessens the risk that your vehicle will break down from overtraining or injury (the muscles of the arms are relatively small and are therefore more easily fatigued and overused).
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- Big Arms / Weeks 3-5
Start the body work!
Once you've got a solid chassis to build on, you can begin to hammer out the "body" by hammering your arm muscles with heavier strength exercises for the next three weeks.
It's time to add some classic bodybuilding moves to the mix for fast muscle growth and some arm-isolation exercises (lying triceps extensions and curls). Thanks to the previous two weeks' prep work, you'll find you can progress to heavier weights much faster than usual.
To ensure your CNS stays keyed up, you'll integrate the new strength moves with the core training you've been doing, super-setting each bodybuilding exercise with a stability exercise for the same muscle group.
For example, you'll perform a set of lying triceps extensions followed immediately by a set of Swiss-ball push-ups. An exercise like the triceps extension isolates the tri's and forces them to work maximally. When you go on to do the Swiss-ball pushup (without rest), your triceps will naturally be fatigued, and you'll need to draw on more of your stabilizer muscles to keep you on the ball and complete the set. This means you are recruiting more muscles at a higher intensity than doing just the triceps extension alone.
Because the workouts this time will be significantly more intense, you need do them only three to four days a week.
- Big Arms / Weeks 3-5
Install the engine
At this point, your body has become sturdy and reliable, it will run smoothly through the last three weeks.
You'll rev up muscle growth tremendously with two to three workouts a week based on compound movements that work your entire musculature, but are especially effective for building big arms.
In addition to the direct effects of training large muscle groups, your body will benefit from the greater post-workout hormone production that results from heavy lifting, meaning your system will be flooded with muscle-producing testosterone and growth hormone.
In short, even the dead-lifts you do will make your arms grow.
This is the stage where most guys START their arm programs, but despite your five-week detour, you'll be further along than they are and make more impressive gains in less time guaranteed.
With a realistic training mentality and heightened level of muscular control, you'll be able to lift heavier weights and get much more out of each session in the gym.
I hope the above gives you a solid platform to train from and you can continue on with the more important aspects of building big arms.
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