we
have to know that for building big arms is all about choosing the right
exercises? Here are 6 secrets to have another inches to your arms
let me show you
But
allow me to fill you in on a secret that longtime bodybuilders know
that few newcomers choose to believe: It’s more than just the exercises
you do that matter most. That’s right, selecting the best exercise is
just one variable that affects your overall success in building big
arms. You want to know the others? Here’s a summary:
1 Get the order right.
Perform
the best mass-building movement early in your workout when your fatigue
levels are low, those moves with which you can push around the most
weight and generate just enough momentum to get you past a sticking
point.
2 Load up the volume.
If
you don’t perform enough heavy sets you won’t get the muscle-building
stimulus you need, let alone trigger the hormonal bath that’s conducive
to building bigger arms. Though you can certainly overdo it — as many
beginners mistakenly do — aim for at least 8-10 working sets on biceps
day.
3 Work in a rep range that builds muscle.
You
may not be acquainted with the scientific research in the field of
exercise science, but you should know that not all sets are created
equally, at least as it relates to building muscle. A tough set of eight
reps may be just as hard as doing a tough set of 20, but you’d have to
use a much lighter weight on the set of 20, and that weight won’t be
sufficient to maximally build muscle. You want to reach muscle failure
between 8-12 reps.
4 Bump up the intensity.
Reaching
the point of muscle failure is critical in the growth equation as
opposed to simply ending the set when discomfort sets in. While you
don’t want to take every set past muscle failure, strategically taking
1-2 sets of every exercise beyond failure can speed growth if you can
withstand the intense pain that comes with this type of training. With
each of the biceps exercises listed we recommend a strategy for working
past failure, although there are certainly plenty of others to choose
from that range from forced reps to negatives, drop sets and partials.
5 Get out of your comfort zone.
While
a workout may at first seem like it really works, after a while your
body grows accustomed to it and any changes in muscle strength and
growth begin to slow down. Rather than doing the same workout again,
it’s time to introduce some changes into your routine. Here, we
recommend several alternatives to each move to reduce your chance of
hitting a training plateau and ensuring those gains continue.
6 Finally, don’t expect results overnight.
Good
bodybuilders have been training hard for several years; guys with
pretty good physiques probably a year or two. You’ve got to be in it for
the long haul; consistency matters and skipped workouts will add up. If
you really want big arms you’re going to have to pay the price. We all
have to pay it.
You need to realize the road to bigger biceps
consists of a lot more than just a simple list of exercises; maximizing
all those factors will put you on the fast track to growth. Stay hungry
to learn more and try new ideas and you’ll quickly separate yourself
from the dozens of others in your gym who may be training hard, but
aren’t making near the progress you are