Pin on Gym WorkoutsSun's out, guns out! Grow like a pro with the ultimate science-based program for insane gains. When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, "It doesn't matter what kind of car you drive. What matters is the size of the arms hanging out of the window. Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want.
The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)
FREE Bicep and Tricep Routine
If you're just as focused on your appearance as building strength and mass—and there's nothing wrong with that—there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop. The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation, or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves. To help you hone those arms, we created this list of 20 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun.
For really big arms, stop listening to the bro science and take a break from the preacher curl bench. For true gains and size, you need to cut back on your biceps, believe it or not, and concentrate on your triceps. Your squat rack-hogging, curl-head buddy might not want to hear it, but it's the truth, right down to the basic anatomy of your arm. It doesn't get any more basic than this. The standard pushup is great for your chest and arms, but moving the hand position in closer puts the attention squarely on the triceps. You're still going to get some work for your pecs with this variation, but your tris should really feel the burn by the time you're through. Bring your hands close to each other at chest level, with your thumbs touching one another.
To progress with your arm exercises you also need to build strength in other parts of the body otherwise some exercises become too tough. And perhaps most importantly of all, having bulky arms hanging off a small torso will look a bit ridiculous. However, arms are still the focus of the plan, so if your aim is to build sleeve-busting biceps and triceps rest assured this training routine will have you ruining T-shirts in no time. The four-week plan is broken down into two two-week blocks. The plan contains two two-week blocks.