Men and women alike want to build their arms for strength and also for definition, so it is safe to say that we all want big or better arms, but we don’t all know how to get them. The answer lies in knowing what muscles do what in the arms, and how to build each of these muscles. So let’s take a look at some of the specific arm muscles, and how to build them.
– Triceps: The fact is most everyone know we have triceps, but not everyone realizes that you work your triceps when you do pushing movement for the upper body. So, if you wanted to build your triceps arm muscles you would do bench press, shoulders, and pushing movements when at the gym.
– The Bicep: When you flex your arm, the bicep is the muscle you are most often showing off. In order to build arms by building the bicep muscle, you have to understand how to work your biceps. You work your biceps every time you do a pulling exercise. So, when you go to the gym, be sure to do pulling exercises.
– Forearms: It is important to recognize that even if you do not necessarily want large forearms, in order to build big triceps and biceps you have to have wrists and forearms capable of holding the weight. So building your forearms is essential.
Now that you understand what parts of the arms you would build to build arms as a whole, let’s take a look at some other important arm building facts:
– Biceps and triceps do not need much to grow. Every time you work out your body you work out your arms, so remember that and don’t over do it. In most cases the less you focus specifically on your arms, the better. You have to remember that they are constantly being worked out from other exercises. Also, you do not need to work out each part of your arm separately if you can learn to effectively work out the entire arm.
– To build big upper arms, you also must build your forearms and grip. Why would you need to build forearms and grip? Well think of it this way, if you don’t you won’t have the strength to lift the weight you want, so what good is a build upper arm when your lower arm can’t handle the weight? So, don’t risk injuring your wrists and forearms when trying to build your upper arms. If you build up your wrists now, you will lessen the chances further down the road of wrist injuries. Just to illustrate the point, of wrist strength, and the need to build that as well, try pinching two 10-pound weights like you would pinch a nose or a butt. Then try to curl them up. You will find that that is a hard task. So, you will see that you need to strengthen all parts of your arms in order to build your arms.
– Many work out their arms day after day, and do not see much progress by way of bulk or mass. Their arms may be getting stronger, but not bigger. If you find yourself in this position, and you are not getting any gains on your arms, then you should cut down the number of sets that you are doing for your arms. Why? Think of it this way, before you up your poundage, and try lifting heavier weights than you are ready for, be sure that you can use that poundage of weight and maintain control through the whole range of movement. The goal to building muscle is not the number of the poundage you are using, but the strength and ability to control lesser weights and build from there.
– Rest! It can not be said enough. You may have an arm building workout planned, but if you find before you even start, or part way in that your arms are sore, you will need to rest them. Your arms may already be worked out from another exercise, and if you do not allow the muscles time to heal, you break them down rather than build them up.
So in order to build your arms, don’t just focus on one muscle or movement, think of the whole arm, and the whole range of movements; get rest, don’t move up weights too quickly, and give your arms the break they need; and keep at it.