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Bodybuilding Arm Training Bicep Tricep










Bodybuilding did not really exist prior to the late 19th century, when it was promoted by Eugen Sandow, who is now generally referred to as "The Father of Modern Bodybuilding".

The Truth About Building Massive Biceps and Triceps

arm training biceps triceps

It’s no secret that every serious lifter out there desires 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? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? This arm training article will show you how and blow the lid off conventional arm training routines.

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.

In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths:

  1. Relatively speaking, the biceps and triceps are small muscle groups.
  2. The biceps receive heavy stimulation during all basic pulling movements for the back.
  3. The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.

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

Arm Training

The most important thing for you to realize is this:

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct 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?

It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.

[Robs Note:] My Personal trainer has this same view about arm training. Her theory is that if I was not to do any arm training at all, my arms would get bigger as a result of the stimulation they got from back and chest workouts. We've completely cut arm training out of my program and are monitoring my growth on a monthly basis. To be honest (and dont tell her this), but I still train arms, but in the fashion outlined here. I train them once during my rotation per 7 days and it's a heavy workout with few reps and only 2 exercise per side (tricep / bicep). Have you ever noticed that after a short time off from training, your arms hurt after doing your chest or back workouts?. Same deal. They DO get worked without direct stimulation and are subject to overtraining quite easily.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the "spark" that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue.

Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.

If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training.

This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm training routine that you can use as a part of your program:

Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps

Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps

Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.

If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible.

To learn about the proper methods for training your chest, back, legs, shoulders and abs as well, visit my website by clicking the link below. You can gain instant access to a complete online video lesson series outlining these techniques in detail.







Bodybuilding is the process of building muscle through the combination of weight training, increased caloric intake, and rest.