Biceps & Triceps: Good Muscle Building Workout

By Author: Sean Nalewanyj
Total Articles: 53
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Everyone knows that every serious lifter is after an impressive pair of strong, muscular arms.

Who wouldn't be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps?

Why wouldn't you ache for a pair of ripped, well-developed guns that will rip through your shirt sleeves?

While developing muscular arms is usually at the top of many peoples' agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains and are desperately in need of a good muscle building workout.

In order to design a good muscle building workout to effectively stimulate arm growth, we must first recognize three basic truths:

1) Relatively speaking, the biceps and triceps are small muscle groups.

2) Your biceps get huge stimulation from basic pulling movements for the back.

3) When you do all those simple pressing motions for the chest and shoulders, your triceps are stimulated as well.

What do these 3 points tell us about effective arm training?

Here's the most important part:

A ...
... good muscle building workout to maximize gains in muscle size and strength in your biceps and triceps requires only a very small amount of direct arm stimulation!

So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?

You have to understand that the biceps and triceps are already benefiting from any good muscle building workout featuring chest and back training.

Also, when you realize that your biceps and triceps are small muscle groups to start with, you'll soon figure out that direct arm training should not be your main focus.

Remember, your muscles do not grow in the gym.

Your weight training just sets the wheels of the muscle growth into motion.

When you are resting and eating, your body actually synthesizes new muscle tissue, and this is when the magic begins.

As a result, it is vital that you do not over train your muscles.

Your muscles need sufficient recovery time to show impressive results.

Would it surprise you to learn that when you over train your muscles actually get weaker and smaller?

When working towards serious arm growth, stay away from too many direct arm movements.

No more unlimited sets of tricep pressdowns and concentration curls.

When you perform a good muscle building workout that relies on heavy chest and back training, strong and muscular arms will follow automatically.

I'm not saying that direct arm training isn't necessary, but it is best to ease off a bit.

If you want a good muscle building workout, add these 2 arm routines to your training program

***Arm Routine #1
Barbell Curls: 2 sets of 5-7 reps
Standing Dumbbell Curls: 1 set of 5-7 reps

***Arm Routine #2
Close-Grip Bench Press: 2 sets of 5-7 reps
Standing Cable Pushdowns: 1 set of 5-7 reps

Take all sets to concentric muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or two.

Get ready for major arm increase once you start thinking about arm training in this fashion.
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