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The Arms WorkoutBy Adam Sinicki
Anatomy of an Arm Workout
First of all, recognize that an arm workout is distinct from a biceps workout. A biceps workout you see is just one part of an arms workout and doesn't even train the largest muscles in the arm. If you are doing a full arm workout then you will need to train the biceps as well as the other muscles in the arm to get your arm looking amazing. Better though is to spread your arm workout over a few days and do different arm muscles on each day as this will mean you can really go at it and hit those parts hard.
The major muscles that make up the arm workout are: Biceps Triceps Deltoids Forearms Working all of these is crucial because if you just have massive biceps with no triceps then your development will be lop sided, your arm will look ridiculous (like a skinny arm with a bulge) and your joints will suffer. Meanwhile if you want to make your arm look amazing even when it's straight then deltoids and triceps are what you need (deltoids are very important for that ripped model look - notice how the bulge of the shoulders makes the arm appear more defined). Your triceps are meant to take up 2/3rds of the thickness of your arm so these really are more crucial than biceps in the arm workout.
Making the Arm Workout Intense
Now on to the most important bit – not the arm exercises, but how you are going to abuse those arm exercises to make sure that the arm really hurts. You see if you just go through the motions of doing '3 x 10' curls even though you could do more then that just won't cut it. What you need to be doing is '3 x 4' curls – because the weight is so high you can't do any more, then forcing out two extra ones so that it really hurts (using your other arm or getting a friend to do it), then doing another two extra ones on a low weight, then quickly pumping out some pull ups after wards... on every set. And if it's working then do more than three sets... just keep going.
Don't come into your arm workout routine with a piece of paper with it all laid out for you. You do that and you'll end up being too regimented and your body will 'plateau' as a result of lack of variation and you'll end up losing pump as you wait for certain machines to become free. At the same time you won't be in tune with your body – the best guide to tell you how to do your arms workout is your own body. If it hurts then you're doing it right.
Things to Make Your Arms Routine More Intense
So when you're doing your arm workout you'll only need a through arm exercises which we'll come to in a moment. What's important is making it hurt and for that you can use the following techniques taken from the Joe Weider Training Principles. These techniques for a massive arms workout are:
Partial Reps: Instead of just curling a weight, instead curl it from the bottom to just half way and repeat this until you're close to failure – then go to the top half of the movement and do that for the same number of reps (or as close as you can get). Then end by going through the whole range of movement but don't expect to do more than like one....
Super Sets: Super sets are a great cornerstone of any arms routine. Their goal is to eradicate rest periods from your workout. They do this by simply getting you to switch to another workout while you wait to go back to the first. So you might do 10 curls, then 10 pull ups then right back to the curls. For a whole arms routine though, another strategy is to switch between say shoulders and biceps or triceps and biceps. You half the length of your arm workout and get more in as a result too.
Drop Sets: Every time you think you can't do anymore, you take one weight off the dumbells and continue going. So you're going past failure in a big way and by the end you'll be struggling to do one curl or kick back on 5kg (a sign of a good arm workout).
Giant Sets: Doing just loads of different weights, speeds and exercises and counting that as one set.
Right got the general idea? Make it so that your actual arms are crying (some people call that sweat...). And here are the actual exercises you can use to do this with... Separated into the particular muscle groups that make up the arms. I'll add to these arm exercises over time, so make sure to keep coming back.