Most people don’t know the secret to big arms. Believe it or not, the answer is quite simple, but first you must understand that the key foundation to building big arms can only be found in the gene code of each individual. Located in your genetic code is the “secret” code to big arms – that is the length of your biceps and triceps muscles from their origin to their insertion parallel to the upper arm bone (Humerus). In other words, the longer your triceps and biceps muscles are, the greater the potential for your arm’s muscular size and strength.
However, regardless of your individual potential, everyone can make some level of improvement in their arm muscle size by implementing a variety of exercises in a High Intensity Training Workout program specifically targeting the arms. We can’t choose our parents and ultimately our gene code, but within our genetic limitations, we can attain our personal big arm goals by participating in: (1) a High Intensity Training Workout including a “push-pull” type routine for the biceps and triceps 2 or 3 times per week, (2) a proper nutrition & hydration program, and (3) a sound recovery program with at least 48 hours of rest between routines.
High Intensity Training Workout Tips to remember:
First, choose 3- 4 arm exercises (see list below) as part of your total body High Intensity Training Workout. Do your High Intensity Training workouts a maximum of 2 or 3 times per week and utilize the push-pull technique with strict form.
Second, choose a resistance level that will allow you to perform one set of 8-12 reps to momentary failure. Be sure to keep accurate records of your resistance level of the conventional exercises (barbells & dumbbells), cables, and machines for your High Intensity Training Workout.
Third, when you can successfully perform 12 or more reps of a single exercise to momentary failure, add 5% of resistance to your next High Intensity Training Workout exercise and record your new resistance and number of reps.
High Intensity Training Exercises for Triceps and Biceps Muscles
Triceps Dumbbell Extensions
Triceps Cable press down
Close Grip Barbell Triceps Bench Press
Body Weight Triceps Push ups
Standing Biceps Dumbbell Curls
Biceps Preacher Curls
Biceps Cable Curls
Concentration Biceps Curls
You are now on the right path to achieving your “Big Arm” goals with a High Intensity Training Workout. Keep accurate records and Good Luck!