How to get bigger arms ?
Building up your big bicep and big tricep muscles is what ends up increasing the overall size of your arms. This makes it sound very simple to add inches of size to your biceps and triceps just by the following an arm building routine that gives you the best curl and extension variations. How ever the way you train your arms and the thing you do in between your workouts will have a much bigger effect on how faster you're able to build your biceps and triceps. So today I want to go over five major tweaks that I want you to apply during the next 30 days and if you do I guarantee you that these will help you add mass to your arms far better than relearning the bicep and tricep exercises that you probably already know and are already doing but I will give you a step by step sample workout at the end anyway so this way there is no confusion .
#1 Start with your Big Bicep and Big Triceps exercise first
So the first step is to start your arm
workouts for the next 30 days with your bigbicep and bigtricep exercises first and you're gonna focus on upping your weight especially for those first three sets after you 're already completed your warms ups to make it simple for you biceps start first with either barbell bicep curls easy bicep curls or preacher curls for your triceps start first with either dips skull crusher or overhead tricep extension.
These are armworkout exercise that require a lot of energy and allow you to move a lot of weight which is why I want you to try to position them early on in your workout and your only goal over the next thirty days with these armsworkout exercise that you start with is to increase the amount of weight that you can lift for six to ten reps so if you're currently doing your barbell curls with let's say fifty pounds or ten reps on your first set I want you to try to move that up to fifty five pounds by sliding a two and a half pound plate on each site .
Most likely if doing ten reps of fifty pounds was actually a challenge for you won't be able to do fifty five pounds for a full ten reps when when first moving up and that's perfectly fine I still want you to up that weight and as long as you can do at least six reps .
You're going to workout for the next 30 days on closing that gap between 6 and 10 reps with that heavier weight load .
Once you get to nine or ten reps with that slightly heavier weight load you're going to up the weight by five pounds again and drop your reps than repeat the process by building back up to your ten reps if you're only able to up your weight by five pounds over the next thirty days for the same amount of reps that you were doing with five fewer pounds on the bar before I want you to understand that you've been very successful with this first step if you're able move up your weight by more than five pounds then that's even better remember you're going to do this for the first three sets of your bicep and tricep exercises which you are going tobe super setting together throughout the entire workout.
#2 Turn Your Arm Workout Into A Push / Pull Routine.
In step two we're going to turn your arm workout into a push pull routine that means that every set that you do for your triceps will immediately be followed by a set for your biceps with no break time in between. Once you're done both of them then you can take a break before repeating the same superset process for your next set and something that you'll notice right away that you get an incredible pump by doing your bicep and tricep sets back to back this is because your body will essentially be pumping blood to your biceps and triceps at the same time expanding your arms both ways this increase in cellular pressure can help boost protein synthesis and reduce protein break down leading to more muscle growth especially when combined with heavy weight training but a side from getting more of a pump supersetting biceps and triceps will will not only help you get your workout done faster but it'll also allow you to train your biceps and triceps more often during the week. This is crucial for growing your arms and that's why your next step is .
#3 Increasing Training Frequency
Over the next thirty days you're going to make sure that
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