If you’ve ever noticed someone who has a great physique walking down a busy side walk, one of the first body parts you probably notice are either the arms. How many times have you seen heads turn and someone whisper ‘did you see the arms on that guy’? It’s a body part that’s definitely a head turner.
If you’re the guy who is looking on in envy, then this article is for you. Before we get into the different exercises you should be doing, let’s first take a look at the anatomy of your biceps to understand what needs to be done to effectively grow your arms.
You’ll want to target each of the three major flexors: the biceps brachii (long head and short head), brachialis and brachioradialis. By using different arm grips and positions as well as by switching up how you do the exercises (dumbbell, ez bar, etc), you’ll be able to maximize your results.
You’ll want to pick weights that allow you to achieve positive failure which basically means that you are unable to perform another rep of the exercise using good form with some assistance. Don’t be one of those people who give up before reaching failure as you’ll be undercutting your ability to make gains.
Remember, there are few things in life that are of value that don’t require effort. You’re going to have to put in the effort. The great thing is if you do put in the work and do the movements correctly, while others are just going through the motions, you’ll actually be making huge gains and will come out on top with massive pythons for arms.
Without further ado, let’s take a look at the exercises you should do for your biceps.
- Incline Dumbbell Curl
4 sets of 6-8 reps - Seated E-Z Bar Cable Preacher Curls
3 sets of 8-12 reps - Standing Dumbbell Hammer Curls
4 sets of 6-8 reps - E-Z Bar Reverse Curls
3 sets of 10-12 rep
Now, while well developed biceps look great, if you want to truly have huge arms that will surely impress, you’re going to need to work out your triceps as well. The triceps are what will really make your arms standout and complete that huge look.
As you can see, the triceps are actually comprised of three muscles, the long, medial and lateral heads, which help with straightening the arm, and are therefore used in pressing movements.
Now onto the exercises for your triceps.
- Tricep Pushdowns
Set 1 – 12 to 15 reps
Set 2 – 8 to 12 reps
Set 3 – 5 to 8 reps
Set 4 – 5 to 8 reps - Dips
3 sets until failure - Skull Crushers
4 sets of 10-12 rep
Avoid over training your biceps/triceps. These are a fairly small set of muscles, so make sure to give enough rest in between arm workouts. Also, nutrition is key to growth. You can work your muscles out as hard as you’d like with as heavy as weights as you can, but you won’t get any growth if you don’t get enough protein
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