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	Blog Entry 1 Of 1 Previous Page | Next Page | View All | Latest Entries Justin Woltering ICON MEN Trainer Blog: February 2010 BIG GUNS - The 3 Most Essential Tips On How To Build Arm Muscle Though every experienced weight lifter knows that you need to focus on large muscle groups like legs, chest, and back, everyone loves to get a gigantic set of arms. However, most people have no idea how to build arm muscle! In this blog I will explain the 3 most important things about how to build arm muscle. Follow these tips to jump-start your muscular gains on your arms. At the end of the blog I will let you know how you can get more information on building serious muscle mass! 1. Get Stronger! The most important thing to remember about how to build arm muscle is that you must continually gain strength on every movement that you do, compound and isolation exercises alike. This means upping the numbers on your curls, rows, and pull-ups, as well as on full body movements such as squats and deadlifts. If you can only curl 30-40 pound dumbbells for a few reps in good form, then it's no wonder why your arms are still small! If you want to know how to build arm muscle, gain strength! When you're curling the 80's, your arms will be bigger, I PROMISE. 2. Work Your Whole Body With Compound Movements Though most lazy trainees love to spend long hours pumping up their pea shooters in front of the mirror with endless curl variations, you're going to have to put some serious work in on compound, full-body movements to get big arms. Anyone who knows how to build arm muscle will tell you that rows and pull-ups are especially important. If you've ever done a hard back workout (and you should have!), then you know your biceps were seriously feeling it by the end. These compound movements will also strengthen your ligaments and tendons so that you will be able to move more weight with your arms. Also these compound lifts will really increase your body's natural testosterone and growth hormone levels, which will really allow you to slap on thick slabs of muscle. 3. Eat To Gain Weight The same principles of building muscle all over your body apply to your arms, as well! Though the most important part of how to gain arm muscle, or any muscle is to gain strength, you can never gain that strength if you don't eat to gain weight. You should focus on protein first, getting 1.5-2 grams per pound of body weight every day! Second, you should eat plenty of complex carbohydrates in the first part of the day, and lots of healthy fats in the evening. Make sure you get enough overall calories to grow. Are you looking for a sick new arm workout? Well you came to the right place my friends. I am going to share with you my ''insider secrets'' on how to build massive arms. BICEPS Incline DB Curl: 3x 12 x 10 x8 DB Hammer Preacher Curl: 4 x 12 DB Concentration curl (Stomach on incline): 4 x 12 Standing DB Curl: Do two warm up sets before you begin the workout. Once you have some blood in the muscle begin by doing as much weight as you can for 12 reps with good form. Rest exactly one minute then go to the next set, progressively getting heavier on each set. Superset DB Hammer Preacher Curl and DB Concentration Curl: When performing the preacher curl make sure that you armpits are buried into the bench so that there is no separation between your armpits and the bench. Lower the DBs for a slow 3 second negative until your arm is at a 15 degree angle and come up with a one second contraction. Go as heavy as possible with perfect form. This move will target your brachioradialis and really get those forearms to pop too! From here you will immediately go and kneel in the seat of the incline bench so that your abdomen is on the bench. Flex all of the small muscle around your spine so that your back is arched. Begin to curl the weight up to your shoulders. I really want you to focus on the contraction and the top half of the movement with these reps so there is no need to stretch your arm all the way out. Rest for one minute and perform 4 supersets in a row to watch your arms GROW!!! TRICEPS Weighted Dips: 3 x Failure E-Z Bar Skull crusher: 4 x 12 Reverse Grip Extension: 4 x 12 Now that your bis are gorged with blood it's time to blast the tris. Triceps are often prone to tendonitis so I would recommend that you begin with 3 sets of rope extensions in order to pump some blood to the muscle and to lubricate the joint. Weighted Dips: It is always best to begin with compound movements. When doing weighted dips it is crucial that you keep your body as erect as possible and don't allow yourself to lean forward, this will allow the chest to take over. The goal is to keep constant tension on the triceps. If you cannot do at least 20 bodyweight dips do not opt for the weighted version. Once you are doing 20 bodyweight dips then slowly progress the weight. Rest one minute between each set of weighted dips then repeat. Superset E-Z Bar Skullcrusher and Reverse Grip Extension: When performing the skull crusher DO NOT keep your arms perpendicular to the floor, lean them back on a 45 degree angle. This will focus on the medial head of the triceps as well as keep a constant tension on the muscle. It is also very important to remember to keep your elbows parallel to each other, this way your elbows don't flare out when the muscle begins to fatigue. Perform 12 quality reps and move immediately to the next exercise. You will then superset this with a reverse grip cable extension. Attach the straight bar to the cable rack and put it as high as possible. Drive your elbows into your sides as if this is a bar going through your body. Start with your forearms parallel to the floor and never let them raise higher then this point. From here extend the weight and feel the muscle work, especially the lower part of the triceps. Perform 4 supersets in a row, resting one minute between sets. Try this workout and watch your arms GROW! Just don't be mad at me when your shirts don't fit anymore! I also wanted to say thanks to all of my friends and fans on ICONMEN.COM. I have gotten some tremendous feedback from this blog and it is great to know that this is really changing people's lives! That is the best compliment I can get… you guys keep me going! Your fitness guru, Justin Woltering --- Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.    Justin Woltering | Friday, January 29th, 2010 @ 12:00 AM Blog Entry 1 Of 1 Previous Page | Next Page | View All | Latest Entries
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