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HOW TO BUILD
BIG ARMS
www.mythslayer.uk
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80 % OF TRAINEESCommence
Bodybuilding To Get
BIG ARMS
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The Other 20% are Liars
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Trainees
always think Biceps when
they think Big Arms
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Two thirds
of Upper
arm mass
is Tricep
s
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So The emphasis
should Not be
on Biceps.
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You Cannot build
Big Arms without
significantly Increasing Bodyweight
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You Need to gain around 7kg of Lean
Mass
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To Add One Inch On Your
Upper Arm.
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The Natural Genetic
Limitof Lean
Upper Arm Size
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Is around
Wrist diameter
+ 10 inches.
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Curling ad
nauseum WILL NOT
Build Big Arms
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Isolation Movements
are also
Ineffective
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for Trainees
trying to gain
Muscular
bodyweight
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Compound moves
are Far
Superior
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Heavily Loaded
COMPOUND MOVES
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AreMost
Effective at Building
Mass
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The Best movement
tobuild
Big Arms
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May Not be an Arm
Exercise at all !
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“ If you want bigger
armsSquat!
Squatting makes
everything grow.”
Sergio Oliva, 1967
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However Direct Arm
Work Is Also Required
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Two thirds of upper
arm mass is Triceps
Remember
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Best Tricep
exercise is
Weighted Dips
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Multiple
sets of
8 to 12 reps
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Note that it is a
COMPOUND MOVEMENT
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It Hits The
BELLY of the Muscle
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Close grip Bench press
is also Great
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Add One Isolation
Move:Overhead
Pulley Extensions
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This builds Rear
head of Triceps
Effectively
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8 to12 reps is Optimal
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Standing Barbell
Curls
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3 Sets of between 6 & 8 reps
For Each
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+ 1 Compound
Biceps recruiter
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Weighted Chinssupinated or neutral grip
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Neutral Grip
Chins also build
the Brachialis
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This Muscle
underlies the
Biceps
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And Adds Thickness to theUpper Arm
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Biceps are
relatively small muscles
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No Needfor
Too Many Sets
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Or You will
Overtrain
them
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Sometimes less is More!
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