Gain 4 Inches On Your Arms In 1 Week!!!

Master Of Puppets · 05-03-2005, 09:41 PM

I was just kidding with the title, of course. Even though I am not that big myself, I know the ways to big arms, and I have had some very good gains so far. I hate seeing posts on other forums saying, "I am going to have the biggest arms in the world!!!" and then they go and do 20 sets of bicep curls. Well guess what? WRONG!!! Your triceps make up about 2/3 of your arm, and are usually much stronger than your biceps. The key to big arms is to train triceps, and hit them hard, with heavy weights and low reps, but give them enough time to recover. Here are some exercises that I would recommend for triceps:
Skull crushers (Although they can cause elbow problems sometimes)
Close grip bench press
Reverse close grip bench press
Dips
Pushups (These, as well as dips, can be used for chest as well.)
Overhead triceps extensions
Just so everyone knows, I think kickbacks are for wussies. (Unless you need some variation in your routine.

)

I may have forgotten some exercises as I mentioned the ones that you could do with just a bench, bar, and dumbbells at home.

It's my first article, so feel free to comment.

Master Of Puppets · 05-04-2005, 01:16 AM

ok. thanks, Khan.

**jiza101** · 05-08-2005, 11:10 AM

My biceps are lagging :/

Master Of Puppets · 05-08-2005, 12:57 PM

Quote:

Originally Posted by jiza101

My biceps are lagging :/

lol..

**ravadongon** · 05-08-2005, 04:03 PM

Quote:

Originally Posted by jiza101

My biceps are lagging :/

biceps??? don't you mean bicepts

Master Of Puppets · 05-08-2005, 04:57 PM

Quote:

Originally Posted by ravadongon

biceps??? don't you mean bicepts

lol. there's lots of humor on this site.

**ravadongon** · 05-08-2005, 05:21 PM

Quote:

Originally Posted by Master Of Puppets

lol. there's lots of humor on this site.

there sure is

BTW, you got a nice article going there, if you expand it a bit more, e.g. look at the arms anatomically in terms of the muscles, line space between paragraphs, give a sample routine with sets and reps, show how to do the exercises (explain or provide links, expand on your key ideas more, then you got yourself an article that deserves to be published...

Master Of Puppets · 05-08-2005, 06:29 PM

Quote:

Originally Posted by ravadongon

there sure is

BTW, you got a nice article going there, if you expand it a bit more, e.g. look at the arms anatomically in terms of the muscles, line space between paragraphs, give a sample routine with sets and reps, show how to do the exercises (explain or provide links, expand on your key ideas more, then you got yourself an article that deserves to be published...

thank you. I'll keep that in mind!

Master Of Puppets · 05-08-2005, 11:23 PM

I have my article again! i edited and added some stuff to it.

Even though Khan doesn't like pushups, I still kept them in there.

Why Training Your Triceps Is So Important
I was just kidding with the title, of course. Even though I am not that big myself, I know the ways to big arms, and I have had some very good gains so far. I hate seeing posts on other forums saying, "I am going to have the biggest arms in the world!!!" and then they go and do 20 sets of bicep curls.

Well guess what? WRONG!!! Your triceps make up about 2/3 of your arm, and are usually much stronger than your biceps. Your triceps will most likely grow faster as your biceps as well. The key to big, defined arms is to train triceps (all three heads), and hit them hard, but give them enough time to recover. Recovery time may vary depending on the person. It is recommended that you train each muscle one times a week, but if you space the training days correctly, training the muscle two times a week is fine. Any higher than two times would most likely be overtraining It is very important to hit all three heads of the triceps for maximal growth and definition. The triceps have three heads, the medial head, the long head, and the lateral head. Here’s a link with a great diagram:
http://www.exrx.net/Muscles/TricepsBrachii.html

Here are some exercises that I would recommend for triceps:
Skull crushers (Although they can cause elbow problems sometimes)
Close grip bench press
Reverse close grip bench press
Dips
Pushups (These, as well as dips, can be used for chest as well. I like to superset with them.)
Overhead triceps extensions
Just so everyone knows, kickbacks make me feel like a Jazzercize mom, but whatever… They hit the medial head really well.

Here’s some sample routines:

Example 1
Close grip bench press: 3x7
Skull crushers: 3x6
Dips: 3x failure (Go to failure if un-weighted, otherwise, go to 8 reps.)

Example 2
Skull crushers: 3x6
Reverse grip close grip bench press: 3x6
Overhead triceps extensions, super setting pushups in there: 3x 8, doing about ¼ of your maximum pushup amount.

Heavy chest work also gives secondhand work to the triceps, as most chest work uses a pushing movement.

If you don’t know how to do some of the exercises listed above, a great link to exercise animations is here:
http://www.exrx.net/Lists/ExList/Arm...l#anchor122387

I may have forgotten some exercises as I mentioned the ones that you could do with just a bench, bar, and dumbbells at home.

All in all, to get bigger arms, train triceps hard, eat a lot, hit all three heads, and DON’T do a whole ton of bicep work, thinking that overtraining will get you bigger arms.

Any comments welcome, and appreciated.

- Master Of Puppets, Ironmass.com

**johnsbod** · 05-15-2005, 02:58 AM

Quote:

Originally Posted by Master Of Puppets

Heavy chest work also gives secondhand work to the triceps, as most chest work uses a pushing movement.

I think you have a good article there, but this is the only statement I take a little bit of issue with. Bench press is mostly a delts and triceps exercise, and chest comes last. The purpose of the pectoral muscles is to move the arms across the body, not to push. That's why there are so many people out there who bench well over 300 lbs, yet they have no chest development.
That's also why a lot of powerlifters spend their time training triceps.

I know this is a triceps article, but I thought that one point needed to be clarified.

**ravadongon** · 05-15-2005, 03:26 AM

much better, mate

WorkOut-Boy · 05-15-2005, 04:57 AM

Quote:

Originally Posted by Master Of Puppets

I was just kidding with the title, of course. Even though I am not that big myself, I know the ways to big arms, and I have had some very good gains so far. I hate seeing posts on other forums saying, "I am going to have the biggest arms in the world!!!" and then they go and do 20 sets of bicep curls. Well guess what? WRONG!!! Your triceps make up about 2/3 of your arm, and are usually much stronger than your biceps. The key to big arms is to train triceps, and hit them hard, with heavy weights and low reps, but give them enough time to recover. Here are some exercises that I would recommend for triceps:
Skull crushers (Although they can cause elbow problems sometimes)
Close grip bench press
Reverse close grip bench press
Dips
Pushups (These, as well as dips, can be used for chest as well.)
Overhead triceps extensions
Just so everyone knows, I think kickbacks are for wussies. (Unless you need some variation in your routine.

)

I may have forgotten some exercises as I mentioned the ones that you could do with just a bench, bar, and dumbbells at home.

It's my first article, so feel free to comment.

You're the expert on how to achieve big arms after only 6 months of training?

- It's called newbie gains. What works for you now might not still be working another year down the line.

**johnsbod** · 05-15-2005, 05:00 AM

Quote:

Originally Posted by WorkOut-Boy

You're the expert on how to achieve big arms after only 6 months of training?

- It's called newbie gains. What works for you now might not still be working another year down the line.

WorkOut-Boy, please try to add constructive criticism from now on if you don't agree. He actually has a pretty good article and the exercise selection is rather good (I do disagree with the pushups too though).

Candy · 05-15-2005, 05:52 AM

Quote:

Originally Posted by johnsbod

I think you have a good article there, but this is the only statement I take a little bit of issue with. Bench press is mostly a delts and triceps exercise, and chest comes last. The purpose of the pectoral muscles is to move the arms across the body, not to push. That's why there are so many people out there who bench well over 300 lbs, yet they have no chest development.
That's also why a lot of powerlifters spend their time training triceps.

I know this is a triceps article, but I thought that one point needed to be clarified.

So what do you suggest for chest? Flys? You are deff correct in what you say, the only time I feel my chest being worked is when i do wide grip bench press. Would Flys be the best exercise for chest development Bro?

**johnsbod** · 05-15-2005, 05:58 AM

Quote:

Originally Posted by Candy

So what do you suggest for chest? Flys? You are deff correct in what you say, the only time I feel my chest being worked is when i do wide grip bench press. Would Flys be the best exercise for chest development Bro?

The best exercise for chest that I have come across is ATrainer flyes (the member by that name on bb.com developed them) at all angles. The link is below.

http://www.exercisegroup.com/seriouslegtraining.html

I still do incline and decline, but only ever use a barbell on decline. Any flat benching I do is with dumbells. Dumbells on flat bench will hit the chest better because of the inward movement at the top (as well as on incline and decline). Other good exercises are flyes (not at good as ATrainer flyes), cable crossovers, and pec deck.

Master Of Puppets · 05-15-2005, 03:07 PM

Thanks for all the support, Workout-Boy. It helps a lot...

I actually did a bit of research. You dod not have to be huge to be knowledgable. Thanks for the replies, guys.
-MOP

sword chucks · 07-13-2005, 04:13 PM

Nice job on that article

Biceps are important too though. A lot of people get underdeveloped biceps thinking that triceps are the only important part.

Dan · 07-13-2005, 04:48 PM

I can't recall the guys name ...pete sisco has the same idea but it talks about 1 inch in a week, 4 aint going to happen. It is based on getting your body into a state where you are doing nothing more than taking advantage of newbi style gains. Sisco has some interesting ideas not all of which work for the average lifter.

05-03-2005, 09:41 PM	#1
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,014 Recipes: 0 Rep Power: 47	Gain 4 Inches On Your Arms In 1 Week!!! I was just kidding with the title, of course. Even though I am not that big myself, I know the ways to big arms, and I have had some very good gains so far. I hate seeing posts on other forums saying, "I am going to have the biggest arms in the world!!!" and then they go and do 20 sets of bicep curls. Well guess what? WRONG!!! Your triceps make up about 2/3 of your arm, and are usually much stronger than your biceps. The key to big arms is to train triceps, and hit them hard, with heavy weights and low reps, but give them enough time to recover. Here are some exercises that I would recommend for triceps: Skull crushers (Although they can cause elbow problems sometimes) Close grip bench press Reverse close grip bench press Dips Pushups (These, as well as dips, can be used for chest as well.) Overhead triceps extensions Just so everyone knows, I think kickbacks are for wussies. (Unless you need some variation in your routine. ) I may have forgotten some exercises as I mentioned the ones that you could do with just a bench, bar, and dumbbells at home. It's my first article, so feel free to comment. __________________

05-04-2005, 01:16 AM	#2
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,014 Recipes: 0 Rep Power: 47	ok. thanks, Khan. __________________

05-08-2005, 11:23 PM	#9
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,014 Recipes: 0 Rep Power: 47	My article- revisited I have my article again! i edited and added some stuff to it. Even though Khan doesn't like pushups, I still kept them in there. Why Training Your Triceps Is So Important I was just kidding with the title, of course. Even though I am not that big myself, I know the ways to big arms, and I have had some very good gains so far. I hate seeing posts on other forums saying, "I am going to have the biggest arms in the world!!!" and then they go and do 20 sets of bicep curls. Well guess what? WRONG!!! Your triceps make up about 2/3 of your arm, and are usually much stronger than your biceps. Your triceps will most likely grow faster as your biceps as well. The key to big, defined arms is to train triceps (all three heads), and hit them hard, but give them enough time to recover. Recovery time may vary depending on the person. It is recommended that you train each muscle one times a week, but if you space the training days correctly, training the muscle two times a week is fine. Any higher than two times would most likely be overtraining It is very important to hit all three heads of the triceps for maximal growth and definition. The triceps have three heads, the medial head, the long head, and the lateral head. Here’s a link with a great diagram: http://www.exrx.net/Muscles/TricepsBrachii.html Here are some exercises that I would recommend for triceps: Skull crushers (Although they can cause elbow problems sometimes) Close grip bench press Reverse close grip bench press Dips Pushups (These, as well as dips, can be used for chest as well. I like to superset with them.) Overhead triceps extensions Just so everyone knows, kickbacks make me feel like a Jazzercize mom, but whatever… They hit the medial head really well. Here’s some sample routines: Example 1 Close grip bench press: 3x7 Skull crushers: 3x6 Dips: 3x failure (Go to failure if un-weighted, otherwise, go to 8 reps.) Example 2 Skull crushers: 3x6 Reverse grip close grip bench press: 3x6 Overhead triceps extensions, super setting pushups in there: 3x 8, doing about ¼ of your maximum pushup amount. Heavy chest work also gives secondhand work to the triceps, as most chest work uses a pushing movement. If you don’t know how to do some of the exercises listed above, a great link to exercise animations is here: http://www.exrx.net/Lists/ExList/Arm...l#anchor122387 I may have forgotten some exercises as I mentioned the ones that you could do with just a bench, bar, and dumbbells at home. All in all, to get bigger arms, train triceps hard, eat a lot, hit all three heads, and DON’T do a whole ton of bicep work, thinking that overtraining will get you bigger arms. Any comments welcome, and appreciated. - Master Of Puppets, Ironmass.com __________________

05-15-2005, 03:07 PM	#16
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,014 Recipes: 0 Rep Power: 47	Thanks for all the support, Workout-Boy. It helps a lot... I actually did a bit of research. You dod not have to be huge to be knowledgable. Thanks for the replies, guys. -MOP __________________

07-13-2005, 04:48 PM	#18
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	I can't recall the guys name ...pete sisco has the same idea but it talks about 1 inch in a week, 4 aint going to happen. It is based on getting your body into a state where you are doing nothing more than taking advantage of newbi style gains. Sisco has some interesting ideas not all of which work for the average lifter. __________________ Got an issue send a PM ... to anyone but me

05-08-2005, 11:10 AM	#3
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	My biceps are lagging :/

05-15-2005, 03:26 AM	#11
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	much better, mate

07-13-2005, 04:13 PM	#17
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Nice job on that article Biceps are important too though. A lot of people get underdeveloped biceps thinking that triceps are the only important part.