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Big muscular arms are desired by every weightlifter and every newbie joining the gym probably joined because he wants to have big arms to look impressive for the ladies. In the gym you’ll find people performing all kinds of strange exercises when training arms but the truth is biceps and triceps are small muscle groups when compared to chest, back, etc. Over complicating things will not make arms grow bigger; focusing on key fundamentals will. They can be trained in a variety of ways; drop sets, super sets, in circuits or thrown in with major muscle groups.

We generally recommend train arms twice a week. When training chest I’d throw in a few exercises and blast my biceps. The same goes for triceps when training shoulders. On days when you're solely trying to concentrate on the arms you can dedicate a super-setting session to them. We’ve spoken about super-set training before; performing two exercises one after the other with no rest in between.

You can do the following exercises to blast the arms, which triggers a response from them to grow bigger.

Dumbbell Biceps Curl & Dumbbell One Arm Triceps Skull Crushers

First exercise as a warm up you can start with dumbbell one arm triceps skull crushers super-setting with dumbbell bicep curls. Light weights and high reps to get the blood flowing in those muscles.

Close Grip Bench Press & Barbell Curls

Bench pressing is a great exercise for arms as besides chest, the secondary muscle group dealing with the load of this compound exercise are triceps. By performing this exercise using a close grip the triceps are more activated. Generally you would go heavy, squeezing 6-8 reps for 5 sets. Super-setting with barbell curls for the same amount of reps.

Cable Tricep Extensions with Rope & Hammer Curls

Now, moving on to one of our favourite tricep exercises; cable extensions. The key to this isolation exercise is to focus on the negative to keep the tension on the triceps for as long as possible. You would normally superset this with hammer curls which not only pump up the biceps but also contribute to the development of the forearms as well, if heavy weighted sets are performed. 3 sets of 8-12 reps.

Dips & Ez Bar Curls

To finish off the session with a long day lasting pump, we would recommend doing close grip dips with a weighted belt or a heavy weighted chain hanging around your neck (depending on availability). Super-set it with ez-bar curls focusing on contracting the biceps. 3 sets of 12-15 reps.


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