How To Get Huge Triceps and Biceps

in Exercises For Weight Loss

How To Get Huge Triceps and Biceps

Bigger arms are the epitome of fitness for both men and women.
Everyone can appreciate having triceps that are rippling and biceps that bulge to the max. Big arms are able to be admired no matter the season and no matter the clothing an individual is wearing. If you want to know how to get bigger arms, you will want to employ the below ideas.

The first thing that you need to understand is that building bigger arms requires you to put forth a whole lot of effort. You need to get off your butt, get to your nearest gym, and lift some weights. Squeezing some rubber balls and gripping spring loaded hand grips is not going to cut it.

Your arms are made of two different groups of muscles. One group of muscles is the biceps, which is a two-part muscle in the front of the arm. The bicep fully contracts when you tightly curl your arms. The other muscle group is the triceps. The triceps are a three-part muscle in the back of the arm that will fully contract when you straighten out your arm.

When you pull things towards you, you are using your biceps. When you push things away from you, you use your triceps.

When you do positive exercises, such as when you curl a weight, and then negative exercises, which is returning to the beginning, this gives your biceps a good workout. It is important that you exert the muscle in both parts of this exercise.

When working the triceps, you will need to press the bar away from you, and then you will need to resist returning the weight to the position to where you started. Like the above exercise, you will need to make sure you exercise the muscles in both parts of this exercise.

When you work out your arms, you should focus working them to exhaustion only one time a week. On the other days of the week, do a moderate workout.

Learn the Truth About Gaining Muscle Here… And finally get those HUGE ARMS You Deserve!


Biceps Exercises

Barbell and Dumbbell Curls– These types of exercises are able to be done in a wide variety of ways. You can do these exercises in both a sitting and standing position. You must insure that you keep the movements controlled and perform them slowly keeping your mental focus on your biceps. You need to do three sets that consist of 10 repetitions for each of the below exercises:

Standing, close-grip cheat curl.

Seated, close-grip barbell curl.

Lying face-forward on high bench, barbell curl.

Standing dumbbell curl.

Flat Preacher Bench close-grip curls with easy-curl-bar.

Incline dumbbell curl.

Concentration curls on Scott Bench using easy-curl-bar.

Reverse-grip curl with the easy-curl-bar.

Incline, face-forward barbell curl.

Triceps Exercises

Triceps Presses, Curls and Press-Downs

Seated close-grip triceps curls.

French Press supine on flat bench.

Standing close-grip triceps curls.

Reverse-wide-grip bench press.

Bent over triceps extension with wall pulley.

Reverse grip triceps press downs.

Standing dumbbell triceps press.

Supine triceps curl and press.

Standing triceps press using wall pulley and rope or towel.

Triceps machine press downs.

Super Sets

If you are an advanced body builder, you need to alternate biceps exercises with triceps exercises. Doing these types of exercises will enable you to shorten the length of your workout without sacrificing its integrity. You will need to do these exercises without taking any rest and then taking a one minute break in between sets.

Since you have torn your arm muscles down through these workouts, it is time to build them back up. A high protein diet is essential in rebuilding your muscles. Your diet must consist of twenty-five percent protein, forty percent carbohydrates, and the rest will be balanced with fat and fiber.


Along with your diet, you will also want to take supplements. Protein powder mixed with raw milk and water, kelp, and desiccated liver tablets are good protein sources. Cold press wheat germ oil provides energy and endurance.


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