What was the first body-part, you'd been trained when you entered into the gym?
I know, what will be your answer!
It would be either chest or biceps. Right?
I did the same, in fact most man train arms first than other body-parts as it is considered as a most attractive body-part by most women.
However, after years and years of training, many people failed to gain their arms size due to some reasons.
What is the best way to train arms?
So, in this article, we're going to find out the mistakes most people did and how to train to build 21 inch arms with best arm workout.
This is the advanced level guide, but if you aren't at advanced level, change the volume of the set and it'll also work for you!
Read Related Article: The Ultimate Grip Strength Training Guide
Mistakes Most People Do
1. Ignore triceps
whenever you saw any bodybuilder(like below) posing superman pose, you may notice about his triceps definition.
Because of proper development of tricep, his arms looks more bigger than any other athletes.
Most people focus on biceps to build huge arms but triceps has 2/3 portion in arms, bigger than biceps.
So, if you want to build huge and good-looking arms, focus more on the triceps than biceps.
2. Over-training
I saw plenty of people who do arms or biceps twice or thrice a week, however, they still don't have bigger arms, which they should have after the years of years training.
Training any muscle more will not help you to build more muscle mass because when you train any muscle more than its capacity, you'll ended up with increasing muscle endurance.
And, in this case, we don't want to increase arm muscle endurance right?
If you want to build perfect arms, focus more on the triceps and do training for arms not more than twice a week.
3. Wrong Selection of Exercise
For having proper muscle definition, you should know about the exercise selection of each muscles.
Some people do more than 3 exercises for biceps, which is more than needed.
If you really don't know which exercise best for which biceps and triceps head or for any other muscle, make sure you check out exercise library by bodybuilding.com and ACE.
Because when you train same muscle again and again, it will become strong but other supporting muscle will lack of development.
So, choose those exercises only which target each and every head of muscles.
4. Change Exercise too Often
Changing exercise every week after seeing on YouTube or on the internet won't help you to build arms.
I agree there are lot of arm's exercises but you should stick with the exercises for at-least 6 to 8 weeks in order to see changes in your arm's size.
Muscle Anatomy of Arms
1. Biceps
Biceps consists of two muscle(P.S. most people know): The long Head and The short Head
However, there are not much to talk about biceps anatomy but there are something you need to understand in order to train them.
The long head is the longest head of biceps and it worked most when you do any compound movement of biceps like biceps curl.
If you want to train long head, chose those exercises which stretch more of your biceps muscle thus, you'll train more of the long head than short head.
If you're lagging on the biceps peak then your short head is definitely lagging, for that chose isolation exercise which target only inner side of the biceps.
The short head is the small than the long head so while choosing an exercise for bicep workout, choose one compound and isolation exercise for the long head and one isolation exercise for the short head.
Make sure you volume(reps x set x load) is enough to build huge biceps.
2. Triceps
As same as the biceps, triceps name had been defined from the number of head it has.
Triceps have three head: Lateral head, Medial head and the long head
Lateral head is the outer portion of the triceps and this is the muscle which develop horseshoes shape of triceps which all bodybuilder strive for.
The medial head of the triceps is found in the middle of the back portion of the upper arm.
The long head is the largest muscle of your tricep and you should focus more on that than other two heads.
Because while building triceps, this muscle has greater importance than other two heads.
If you want to build your own tricep workout, choose those two multi-joint exercises which hit long head and other two isolation exercise for the lateral and medial head each.
So, 4 exercises are sufficient for the development of triceps, however, there are many things you can change with triceps workout.
There are lot of arms and biceps or triceps workout but here I'll give you the best 3 arm's workout for building mass in the arms.
Read Related Article: How to Build Huge and Muscular Forearms
Best Arm Workout For Mass 1
Triceps
|
Sets
|
Reps
|
Close-Grip Bench Press
|
4
|
12-15
|
Skull Crusher
|
3
|
12-15
|
Triceps Push-down (Rope)
|
3
|
12-15
|
One-Arm Reverse Push-down
|
3
|
12-15
|
Biceps
|
||
Barbell Curl
|
4
|
12-15
|
Dumbbell Hammer Curl
|
3
|
12-15
|
Preacher Curl
|
3
|
12-15
|
Best Arm Workout For Mass 2
Triceps
|
Sets
|
Reps
|
Parallel Bar Dips
|
4
|
12-15
|
Standing Barbell Triceps
Extension
|
3
|
12-15
|
Cable V-Bar Push-down
|
3
|
12-15
|
Triceps Kickback
|
3
|
12-15
|
Biceps
|
||
Chin-Ups
|
4
|
12-15
|
EZ bar Curl
|
3
|
12-15
|
High-Cable Pully Curl
|
3
|
12-15
|
Best Arm Workout For Mass 3
Triceps
|
Sets
|
Reps
|
Decline Skull Crusher
|
4
|
12-15
|
Standing Dumbbell Triceps
Extension
|
3
|
12-15
|
Pully Pushdown
|
3
|
12-15
|
Reverse Grip Pushdown
|
3
|
12-15
|
Biceps
|
||
Incline Dumbbell Curl
|
4
|
12-15
|
One Arm Low-Pully Curl (Behind
Body)
|
3
|
12-15
|
Concentration Curl
|
3
|
12-15
|
Best Arm Workout For Mass 4
Triceps
|
Sets
|
Reps
|
Close grip Bench Press
|
4
|
12-15
|
Lying Dumbbell Triceps Extension
|
3
|
12-15
|
Bar Pushdown
|
3
|
12-15
|
Single-arm Reverse Pushdown
|
3
|
12-15
|
Biceps
|
||
Drag Curls
|
4
|
12-15
|
Barbell Curl (Narrow Grip)
|
3
|
12-15
|
Spider Curl
|
3
|
12-15
|
Best Arm Workout For Mass 5(Super-set)
Super-set
Training
|
Sets
|
Reps
|
Barbell curl
|
3
|
8-10
|
triceps press-down
|
3
|
8-10
|
Preacher curl
|
3
|
8-12
|
lying triceps extension
|
3
|
8-10
|
Seated dumbbell curl
|
3
|
8-12
|
triceps bench dip
|
3
|
8-12
|
After seeing this much of arm workout, you may be confuse which one to choose right?
Don't worry, each and every workout is best in itself and hit all the heads of both biceps and triceps.
So, you can follow any of the arm workout, make sure you follow this arm workout for 6-8 weeks, in order to see changes.
Final Thoughts
Building a huge arms is often difficult thing but if you're consistent and stick to one workout plan, you'll see some changes in your arm's sizes.
So, stick to one arm workout and don't do the mistakes I explained earlier in this article.
I hope, you'll follow this workout plan and see some major changes in your arm sizes.
if you found any difficulty in following exercises or have any doubt then let me know in the comment section.
I would love to know what's your current arm size and how you achieve them?
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