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How to Get Bigger Arms

Introduction

If you want to look like a super manly man, big strong muscular arms are the first thing that you should think about during your next visit to the gym. Indeed, 70% of women admit that arms are on their top 3 things they pay special attention to when they first see a guy. Unfortunately, developing a good muscles on your arms are a little bit more challenging that abs and some other parts of your body. Nevertheless, you can succeed with your trainings if you are consistent, enthusiastic and repetitive.

Basically, the arm is formed with 2 types of muscles that we call biceps and triceps. Biceps is a two-headed muscle located on the upper arm between the shoulder and the elbow. This muscle is in charge for bending the elbow and supinating the forearm. When trained, these muscles look really nice and big.

Triceps is a muscle located on the back of an upper limb and is in charge for extension of an elbow joint.

Do's

1

Biceps

So, you can start with training your biceps first. A big mistake that many newbies make is they start lifting really heavy weights and spending hours in the gym. Basically, it's not about weight but about the right technique. Funk's man maker curls is probably one of the most popular and effective workouts for biceps. You'll need a couple of dumbbells of a proper weight (it depends on your level) to do this exercise.

Stand straight and slightly bend the knees. Grab your dumbbells and start slowly moving your dumbbells circle-wise. Keep spinning them pretty slowly and make sure you feel the tension in your biceps, shoulders and chest. Do a hundred reps forward, then reverse the direction and do another hundred backward. You don't have to grab really heavy dumbbells for this exercise because right technique and these 100 repetitions will do the trick.You can do this exercise before you go out because your arms start looking bigger at once.

2

Triceps

Actually, your biceps are not the only ones to be trained. In fact, these are triceps that make your arms look bigger. Basically, triceps makes about 2/3 of your arm muscle, so triceps workouts are your priority. Close grip bench press is a great exercise for your triceps. Make sure you hold the grip properly: holding your hands shoulder-width apart.

Dumbbell push-ups work great for triceps as well, but they work better if accompanied with shoulder press. Compound movements will multiply the results beyond recognition because the triceps has to experience a lot more stress.

Do these 3 exercises, 3 sets each, 6-12 reps, and rest for 2-4 minutes between the sets. 3 months of regular exercises are usually quite enough to start getting visible results.

Don'ts

  • Don't forget breathing properly. Breathe in and out through your nose.
  • Remember to keep your knees bent and the core tight to maximize the effect and avoid damage.
  • Don't hold the grip with both hands right in the middle. Because when you bring it down you can either decapitate yourself (well, not exactly, but your neck won't appreciate several dozens of pounds of weight on the top of it) or even break the wrists.
  • Avoid isolation movements.
  • If you are a newbie and work with the grip, don't do it alone! Use some help, ask another guys in the gym to secure you against the weight's falling down and smashing your head.
  • Don't forget to change your weightlifting routine every once in a while. Start small, then gradually increase the weight, then grab the lighter dumbbells again. Professionals switch up the routines every 2-3 weeks, but that is probably too much for a newbie. Just switch it up as soon as you manage to beat up the previous weight. Your body needs some time to adapt to the exercise.

Video

Conclusion

Ask any girl what's the first thing she notices when she looks at a guy, and she'll answer: "His arms". Indeed, that's a marker of masculinity and physical strength, and that's the first thing you want to work out during your gym sessions. Building up a great muscles isn't that hard. Just be patient, diligent, and follow the instructions carefully.

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