Everybody digs for bigger arms and it never goes out of style. Who wouldn't like to have arms of a super-hero size? It's the part people respect once they see them and bigger arms are what the women discover most sexy. Through vigorous training, big arms are achievable and if you want those arms, you have come to the right place. This article will outline the rules on how to get huge arms.
For huge arms, the biceps training along with associated muscles is necessary. Training the biceps engage associated muscles for a larger overall upper arm and the muscular appearance. When it comes to arm training, there are 4 questions that you should plan for: How many sets to do? How many reps to do? How often should you train arms? What are the best exercises?
Here are some of the tips on how to get bigger biceps and arms.
- Mix up your Force Angles to target the Biceps Peak
We all know that using a variety of exercises helps make our arm workouts (and all other weight training workouts for that matter) more versatile and more effective. But, it’s important to understand that simply changing the exercises doesn’t always mean you’re hitting your biceps in a different way.
You see, to thoroughly hit your biceps (or any other muscle group you’re training) you need to mix up the force angles, which changes the point of exercise (within the range of motion) where the muscle(s) is being maximally loaded, within a given workout.
Many lifters are under the impression that each time you change the exercise you’re changing the force angle. But this is not so, as many biceps curl exercises may look different - Example: Barbell biceps curls, EZ-bar curls and dumbbell biceps curls – but they may create the same force angle, which, therefore, hits your biceps in basically the same way.
Here’s a quick lesson on Biomechanics to help you better understand force angles:
All exercises that involve free weights and cables have a point within the range of motion (ROM) where the exercise is hardest on the muscle(s) involved, and where the exercise is the easiest. The point at which the exercise is most difficult is where the lever arm becomes the longest, which makes the muscles involved work the hardest.
During any style of biceps curl with a free weight (dumbbell, barbell or EZ-bar) the point at which your biceps is being maximally loaded (stimulated) is the point in the ROM in which your forearm is at a 90-degree angle with the load vector, which in the case of free-weights, gravity is your load vector.
In other words, when using free weights the point of maximal loading on your biceps (during a biceps curl) is when your elbow reaches 90 degrees of flexion or when your forearm is parallel to the floor.
When doing biceps curls using a cable column, the cable itself is the load vector and the point of maximal loading to your biceps here is when your forearm makes a 90-degree angle with the cable.
The nice thing about the cable column is that you can manipulate the force vector to make your biceps work the hardest in ranges of motion (of the biceps curl) that free weights miss.
Train arms together on their own day with forearms. This is the most important arm training tip. Train biceps, triceps and forearms collectively on their own day. Trainees often add biceps after back or triceps after bench. The body parts trained first progress faster than the one worked at the end of fatigue kicks in. Train arms when you are fresh as glycogen stores are full. They produce intense arm workout and results are better.
- Biceps 28s
Most lifters are already familiar with the classic biceps training method of using biceps curl 21s, which was popularized by bodybuilding legends like Arnold Schwarzenegger and adopted by virtually every young lifter looking to get bigger biceps. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method.
If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Then you do 7 partial reps only going halfway up. Then, you finish with 7 more reps using a full range of motion. Totaling 21 reps.
How to Do the Performance U Biceps 28s Protocol
Perform the following four biceps curl variations seated, standing, or on a preacher bench (using either a barbell, dumbbell or EZ-bar) back-to-back, without rest:
Perform 7 partial reps in the most difficult 1/3-1/2 of the range of motion
Perform 7 full-range of motion reps
Perform an isometric hold (pause) in the mid-range for 7 seconds
Perform 7 partial reps in the easiest 1/3-1/2 of the range of motion
Now, there IS a method to the madness behind the way we perform our Biceps 28s protocol, which is based on the Force Vector concepts I shared earlier.
Here’s the thought process we used to designed our Biceps 28s protocol:
We begin with the most difficult part of the range when you’re most fresh.
The first 7 reps serve as a nice pre-fatigue before we hit 7 full range of motion reps. Plus, getting some movement started from the bottom can help you power through the end range you just focused on in the first 7 reps.
Muscle mechanics dictate that our muscles are strongest in their mid-range. That’s why we do an isometric hold in this range for 7 seconds. Plus, isometrics are a great way to increase time under tension. And, help bodybuilders better hold flexed positions, which is what they have to do when they pose in competition.
We finish with the easiest part of the exercise at the end, when you’re at your weakest and most fatigued from the previous 21 reps.
Now, what I've just explained is certainly not the one and only “magic order.” Occasionally, to create training variety, we’ll mix up the order a bit and perform our Biceps 28s like this:
7 reps half way down curls w/ Pronated (palm down) grip
7 reps half way up curls w/ Neutral grip (palms facing each other)
7 reps full ROM supinated grip (palms up)
7 seconds midrange isometric hold (any grip you wish)
- Stay injury free, if you're injured your arms are not growing. It is important because injuring yourself will shrink your arms. The best way to do this is to use proper form.
- At last, drink about 10 cups of water a day. Muscles are more than 70% water. So eat as natural and organic as possible and eat protein for the body growth. Eating healthy is an obvious tip on how to build your muscle.