When people talk about building muscle, one of the first parts of the body that immediately springs to mind is the arms, namely the biceps and the triceps.
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You’ve heard the expression ‘Sun’s out, guns out’ but in reality we don’t need warm sunshine to flex our guns as it were, as we can get away with showing off our guns at any time, in any weather.Follow @AboutLifting
If people ask you to flex your muscles, generally your go-to response will be to flex your biceps.Follow @AboutLifting
A set of large, toned, muscular, and powerful arms is in arguably the look that most bodybuilders strive for, because let’s face it, it’s rare you see a bodybuilder with a huge upper-body and a set of scrawny spaghetti arms.
If you’re looking to fill out your shirts without having to buy them two sizes too small for you, you’ll need to blast your arms like never before, and to help you along, here’s a look at the ultimate beginner’s arm workout guide which will help you not only pile on the muscle, but also rip up and become more shredded than ever before.
Here’s a look at our ultimate arm workout guide for you to try the next time you feel inspired.
How Many Reps?
If you want to truly get your arms to grow, you’ll need to ensure you’re really pushing them to their limits in order to stimulate maximum muscle growth.
Of course your biceps are your “showing off” muscles, as it were, but in reality, training your triceps and forearms is just as important, as is hitting the correct number of reps in the process.
The thing to remember here is that you have to mix things up and constantly keep your body guessing what it is that’s happening to it.
That means that you will need to constantly vary your rep ranges. One week, or month, you may aim for 8 – 12, the next week or month you may wish to go higher and go for 15 – 20 reps.
You may even opt for heavy training and aim for just 4 – 6 reps per working set.
High Reps For The Forearms
Your forearms however, are notoriously difficult to grow and as a result, standard rep ranges just won’t cut it here.
Instead of working your forearms with say, anything from 10 – 20 reps per set, you should instead choose a lighter weight, and really ramp up your rep ranges, all the way up as much as 50 or 60 reps per set.
The idea is to work them until you are literally feeling the burn and your forearms feel as if they’re on fire or are going to burst.
Following your working sets, you will have one heck of a forearm pump, which would put Popeye to shame.
Focus Mainly On The Triceps
For people who are looking to grow their arms, generally they will focus on their biceps, because as mentioned, the biceps are the “show off” muscles, as it were, and it is the biceps which they will be most eager to flex.
The problem with focussing on the biceps, however, is that it isn’t the biceps that give your arms their size.
If you’ve ever seen somebody who neglects their triceps but loves working their biceps, their bicep muscle it will be a decent size, but the rest of their arm will look tiny, making them look pretty ridiculous.
If you’re looking to grow your arms, you should instead focus on your triceps, as they are the main muscle group responsible for giving your arms their size.
So, rather than 4 bicep exercises and 1 triceps exercise, instead, you should be looking to perform at least three different triceps exercises per working set.
For growing the arms, compound exercises are ideal, as they work multiple muscle groups at once.
That means that you are basically working several muscles, all from the same exercise. With bench presses, for example, although you are primarily working the chest, the triceps also get a fantastic workout, which means you grow them without even meaning to.
EZ bar curls are also ideal as they not only work the biceps, but they also provide a great workout for the forearms as well, making them a great 2 in 1 arm exercise.
Mix Things Up
When trying to add muscle mass to the arms, it’s important to mix things up and perform different exercises.
Don’t just make barbell curls your go-to bicep exercise every single week, instead switch things up and try different curls and different bars.
The same goes for the triceps, don’t just do triceps rope pushdowns every single time, mix things up, try a bar instead of a rope, and try different exercises altogether.
Same arm workout routine:
EZ bar bicep curls – 4 sets of 10 – 12 reps
Dumbbell hammer curls – 4 sets of 10 – 12 reps per arm
Preacher curls – 3 sets of 10 – 12 reps
Standing barbell curls – 3 sets of 12 – 15 reps
Overhead triceps extensions – 3 sets of 15 – 20 reps
Triceps rope pushdowns – 3 sets of 15 reps
Skull-crushers – 3 sets of 10 – 12 reps
Close grip bench press – 2 sets of 20 reps
Reverse curls – 2 sets of 40 reps