Big Arms

I have been reluctant to write this article as I am more into Fitness for Health rather than building big biceps for young men. So after much pestering here it is. For all those young guys who want big arms here are all my secrets hahaha!!! While most good trainers will tell you that the biceps and triceps get a good workout when you do compound movements like dips and chins for those who do want big arms it is important to isolate them to get some real growth. The bicep is actually quite a small muscle group and doesn’t require constant daily punishment. The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two places.The Bicep gets its name from these two heads simply known as the short head and the long head. The Biceps runs down the anterior or front side of the humerus and makes up approximately 1/3 of the muscle mass of the upper arm. The Biceps are among the most famous muscles in the body which is the one the boys like to show everyone in the gym. The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.

The triceps of course is what makes up the real size of arms with three heads. The key is to work these muscles slightly harder to make them grow. The Triceps Brachii has three heads which connect the humerus and scapula to the forearm bone called the ulna. These heads are known as the Lateral, Medial, and Long heads. The Lateral head is located on the outward facing side of the humerus. This head is most responsible for the horseshoe shape of your Triceps. The Medial head is located towards the midline of the body. The Long head along the bottom side of the humerus and is that largest of the three heads.

So here is the plan!! Work both the triceps and biceps on the same days twice a week. Then rest them in between which gives them time to recovery as well as your central nervous system. Bicep dumbbell curls on an incline (45%) angled bench.(shoulder stays still) Complete 4 sets of 8-10 Reps. Then do 4 sets of dumbbell hammer curls on the same (45%) bench which works the brachialis (The brachialis is a large muscle beneath the biceps brachii.) It connects the shaft of the humerus (upper arm bone) to the ulna (longest) forearm bone) and is the strongest flexor of the elbow. This muscle pushes the bicep proper upward. Finish the bicep routine with one large set of drop sets. Start with the heaviest weight you can lift for at least 3 reps then drop two plates at time until there is no more weight to lift. Then start working the triceps. First exercise is the triceps extension.(use straight bar or rope handles) Complete 4 sets of 8-10 Reps. Follow this with 4 sets of 8-10 Reps of easy-bar extensions to the skull on a flat bench. Then complete 4 set of 8-10 Reps of bench dips. (Add a weight to your lap as you get stronger) Finish with reverse grip pulley pull downs, change hands and repeat.(this needs to be light weight only)

Complete for 8-12 weeks increasing the load over the weeks. (More weight as you progress) Work hard.


John Hart

“Master’s In Education” (Disability) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

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