How to Get Big Arms

The reasons for wanting big arms are many and obvious. Arms rank second to a flat stomach as the most noticed and sought after fitness goal. The vast majority of people make three consistent mistakes in training for big arms. Depending on your current size (smaller arms will obviously respond more) my workout can add up to an inch in the first month and will continue adding size after that.

First, all workout plans should be well rounded and full body in focus. So if you are relatively new to training focusing on your arms is a mistake. Your primary goal in the early stages of a mass gaining plan should be the big muscles. Focus on compound exercises (bench, military, and leg presses, seated rows and lat pull downs in particular) that work the smaller muscles as well as the large. But if you have a foundation of training already (at least 6 months) then you are ready to isolate and can start seeing some real gains.

Secondly, did you know that the triceps muscle makes up 60% of your arm size? People who focus on bicep curls as the basis for getting big arms are completely wrong. The primary focus should be on the triceps, if overall size and arm balance are your goals (and it should be). Lastly, the mass gaining principals for arms are the same as for any other body part. You must go heavy and low rep. And I mean heavy. Most people grab up a set of dumbbells and knock out 3 sets of 12-16 reps of curls and wonder why my arms aren't growing.

Here are the basic principals to remember in an arm workout geared to mass gains:

1) You must have a foundation of training before you start isolating arms

2) Do 3 triceps exercises for every 2 bicep exercise

3) If you can do more than 6 reps of anything with good form it isn't heavy enough

4) Never do the same number of reps with the same amount of weight in consecutive sets. Never.

5) If you are not sure, on weight and reps, add weight, reduce reps

6) Perfect form is NOT a necessity for all reps (don't injure yourself but "cheaters" reps with heavy weights are VERY effective)

The last principal is one that I use because of the psychological impact it has, and it may not be for everyone:

7) I train my bi's and tri's together, alternating sets, in a workout of just arms. I do this because the rush of fully pumped bi's and tri's simultaneously, gives me, momentarily, the biggest arms I can have and it motivates me better than working one or the other on separate days and as secondary workouts.

Follow these basic principals for any arm exercises for a month, eat right (plenty of protein) and get your rest and I guarantee you that in the first month your arms will grow more than they have been.

Steve R. Robbins has been a life long fitness enthusiast. Has the distinction of being able to run a marathon and bench press twice his weight in the same day. All at the age of 50. Editor and regular contributor to http://www.MuscleandHealth.org

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Weight Gain to Obtain Athletic Superiority

Just as athletes want to lose weight for competitive purposes, many attempt to gain weight to obtain athletic superiority. For most, this means improved strength and power, which can also lead to increased speed and greater resistance to opponents' movements. This would be especially advantageous in sports such as football, heavier classes in weightlifting and wrestling, and track and field events (specifically the javelin and other throwing events).

However, athletes are not the only ones who desire body mass gains. Many recreational weight trainers also strive to gain weight, and the protocol used to achieve this goal should be no different from that used by athletes. Also, from a health standpoint, weight gain is often necessary for proper physical and metabolic maturation. Such is the concern in the extremely lean individual or amenorrheic female who risks bone IOSS. Regardless, the goals of weight gain should maximize increases in lean body mass while minimizing gains in fat mass. But, just as a loss of lean tissue often accompanies weight loss, the accrual of fat is usually an undesired addition to muscular gains. In either instance, optimal physique enhancement is always accomplished by appropriate dietary and training practices.

In the case of weight gain, this is best accomplished through resistance training. Such exercise promotes an anabolic environment by enhancing protein synthesis, stimulating the release of muscle-building hormones, and encouraging muscle growth through adaptation to strenuous training. As this is achieved, the body is primed for the acceptance of additional calories (beyond that required to maintain body weight) that presumably favor lean body mass gains.

The appropriate caloric intake required to stimulate lean body mass gains is approximately 500 to 1000 kcal in excess of the total daily energy expenditure. The approach is similar to weight loss in terms of manipulating energy intakes. However, whereas exercise can be used to increase the daily caloric deficit during attempts to lose weight, it must receive compensation in the dietary regimen of those who seek to gain weight. For example, if an individual expends 2500 kcal daily as a result of free and regular activities, and an additional 300 kcal from weight training (a total of 2800 kcal daily), this individual's program of weight gain should contain 3300 to 3800 kcal daily.

As with weight loss, weight gains should proceed slowly, at the rate of approximately 0.5-1.0 kg/wk. Rapid weight gain is typically associated with gains in water weight initially, followed by fat gains. This is especially the case when one desires to gain a significant amount of weight. To prevent this, weight gain should be prolonged further, such that individuals proceed at approximately 0.25-0.5 kg/wk. This approach would likely ensure primarily lean body mass gains. Finally, as with attempts at weight loss, body weight and composition should be monitored regularly (every 1-2 wks) to signal necessary dietary changes.

Choosing macronutrient ratios that favor muscular gains is also an important but often overlooked strategy for physique and athletic improvement. Proper manipulation of these dietary variables is a substantial tool in establishing an anabolic environment, thus promoting muscular growth. Also, pre and post-exercise feedings are also crucial to attaining a desired goal, be it to gainllose weight or enhance athletic achievement.

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