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How to Get Big Arms from This Workout ?

Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps & triceps size.

Train in 30-minute sessions. For the same reason, you should only train one or two times per week and each training session should only last about half an hour. Your arm muscles are easier to injure than other muscles in the body, and training for over half an hour per session greatly increases the risk that you'll get hurt. Short, intense training sessions are your best bet for building arm mass.

 Do dumbbell curls to build your biceps and triceps.[2] Your biceps and triceps are the main muscle groups in your arms, so focus on building them up to gain arm mass. Stand with your feet Householder-width apart and hold the dumbbells at your sides with your arms fully extended and your palms turned inwards, curl the dumbbells to your chest, then press them over your head before reversing the dumbbells to the starting position.

 Do between 8 and 12 reps, and 3 to 5 sets. Rest for about 35 seconds between sets.
 This exercise may also be performed with a kettle bell or barbells.

Pull-ups, Chin-ups & Inverted Rows work your biceps. Pull-ups work several muscles at the same time and force you to pull your own weight up. Compare your body-weight with how much you’d curl.

Bench Press, Overhead Press & Push-ups work your triceps. Especially the Overhead Press will hit your triceps hard.

If you alternate these workouts every two weeks you will not only get stronger, but will also notice huge gains. When you build arm muscles every rep must be concentrated and done with perfect form. Other things that are going to affect how your muscles grow are diet and supplements. Make sure you are eating well and supplementing with nutritional products that can help you get the most out of every workout you do.