Building Arm Muscle

A useful guide on "Building Arm Muscle".

Being a man is not just about brains; having some brawn is also desirable. The appearance of looks often goes a long way in determining how people are addressed. Of course, everything is not about the appearance, but looks play a vital role. This explains why bodybuilding holds so much appeal to a lot of people, men and women alike. The arms are usually given prominence when it comes to body building. This is because everyone appreciates solidly built biceps and triceps and they are very visible especially in short sleeves. Basically, the arm is composed of three sets of muscles: biceps, triceps and brachialis muscles. These muscles are all responsible for different functions. For example, the biceps muscle is basically responsible for bending the elbow while the triceps muscle is responsible for the straightening action. In order to have a well rounded frame, building arm muscle should entail the exercising of these three muscles.

Tips on Building Arm Muscle

Tip 1: Less is Better

When training the arm muscles, a lot of people erroneously believe that the secret lies in pumping iron as many times as possible in order to develop huge guns. This will come as a shock to many: arm muscles usually require sufficient time to recover after grueling workouts in order to really grow big. The secret is that the number of times that the arm muscles are properly worked in a week should be reduced and more emphasis should be placed on the intensity of the workouts which leads us to the second tip.

Tip 2: Intensity, Rather Than Frequency*

When building arm muscle, the best results are obtained by engaging in really fast and intense workout routines usually not more than 2-3 times in a week. Any serious arm workout routine beyond this usually results in disappointments because the expectation is that the more it’s done the higher the result, which isn’t the case. So in order to really maximize the growth of the arm muscles, focus should be placed on really fast and intense routines 2-3 times in a week.

Tip 3: Focus on Working the Muscles*

A lot of times, people think that the most important point is in regards to how heavy the weights are. Don’t be misunderstood, the poundage of the weight is important, but it is how the muscles are actually worked that gives the desired results. In other words, don’t aim for the heaviest weights you think you can carry. Rather aim for thoroughly working the muscles with slow, deliberate movements.

Routines for Building Arm Muscle

Standing Barbell Curl: try to do 2-3 sets of 8-10 repetitions using the same weight. Rest for 2 minutes after each set.

Incline Dumbbell: the stretch should be emphasized when lying down on the incline bench. Do 3 sets of 6-8 repetitions still using the same weight. Rest for 2 minutes after each set.
Other routines such as the standing hammer curl, triceps dips and others should be done following the model above.