HOW TO BUILD

BIG ARMS

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80 % OF TRAINEESCommence

Bodybuilding To Get

BIG ARMS

The Other 20% are Liars

Trainees

always think Biceps when

they think Big Arms

HOWEVER

Two thirds

of Upper

arm mass

is Tricep

s

So The emphasis

should Not be

on Biceps.

You Cannot build

Big Arms without

significantly Increasing Bodyweight

You Need to gain around 7kg of Lean

Mass

To Add One Inch On Your

Upper Arm.

The Natural Genetic

Limitof Lean

Upper Arm Size

Is around

Wrist diameter

+ 10 inches.

Curling ad

nauseum WILL NOT

Build Big Arms

Isolation Movements

are also

Ineffective

for Trainees

trying to gain

Muscular

bodyweight

Compound moves

are Far

Superior

Heavily Loaded

COMPOUND MOVES

AreMost

Effective at Building

Mass 

The Best movement

tobuild

Big Arms

May Not be an Arm

Exercise at all !

“ If you want bigger

armsSquat!

Squatting makes

everything grow.” 

Sergio Oliva, 1967  

However Direct Arm

Work Is Also Required

Two thirds of upper

arm mass is Triceps

Remember

Best Tricep

exercise is

Weighted Dips

Multiple

sets of

8 to 12 reps

Note that it is a

COMPOUND MOVEMENT

It Hits The

BELLY of the Muscle

Close grip Bench press

is also Great

Add One Isolation

Move:Overhead

Pulley Extensions

This builds Rear

head of Triceps

Effectively

8 to12 reps is Optimal

For Bice

p Mass

Standing Barbell

Curls

Incline Curls

3 Sets of between 6 & 8 reps

For Each

+ 1 Compound

Biceps recruiter

Weighted Chinssupinated or neutral grip

Neutral Grip

Chins also build

the Brachialis

This Muscle

underlies the

Biceps

And Adds Thickness to theUpper Arm

Biceps are

relatively small muscles

No Needfor

Too Many Sets

Or You will

Overtrain

them

Sometimes less is More!

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