Years ago I conducted a study to measure the relative intensity of all the common arm exercises (as well as other body part exercises). This brief article won't permit the space to explain all that was measured and analyzed so I'm going to give you the conclusions. These exercises will add the most muscle to your biceps, triceps and forearms. Guaranteed.
Biceps
Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps.
This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Triceps
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a Smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight -- not the range of motion -- that triggers new muscle growth.
Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy, you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Forearms
Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and impressive muscles.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position.
Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Each time you perform the four exercises in this arm workout, try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.
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Perform the above workout three times over the next 12 days. Avoid any other arm training during this time. You can also train your other muscle groups and perform all the low intensity aerobics you want during this time. But remember, if you started this program in an over-trained condition, you won't see results.
Done the exact way described, this routine will add new muscle strength and very significant size to even the most developed arms.
Train smart!
its from askmen.com so im skeptical. it seems like its ok. im thinking of doing it twice a week for the next two weeks, and if it sucks, ill ahve still gained in my squats and lower body.
Biceps
Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps.
This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Triceps
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a Smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight -- not the range of motion -- that triggers new muscle growth.
Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy, you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds, then increase the weight 10% and perform as many reps as you can.
Forearms
Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and impressive muscles.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position.
Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Each time you perform the four exercises in this arm workout, try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.
buy some bigger shirts
Perform the above workout three times over the next 12 days. Avoid any other arm training during this time. You can also train your other muscle groups and perform all the low intensity aerobics you want during this time. But remember, if you started this program in an over-trained condition, you won't see results.
Done the exact way described, this routine will add new muscle strength and very significant size to even the most developed arms.
Train smart!
its from askmen.com so im skeptical. it seems like its ok. im thinking of doing it twice a week for the next two weeks, and if it sucks, ill ahve still gained in my squats and lower body.
