Muscle Palace: build bigger arms
Showing posts with label build bigger arms. Show all posts
Showing posts with label build bigger arms. Show all posts

Friday, September 15, 2017

Complete Guide to Bigger Arms - Workout and Tips for Bigger Biceps and Triceps





Build Bigger Arms Fast



Okay, you want to have bigger arms, that is why you are reading this article. Arms are one of the body parts that we first notice on someone who lifts, especially on summer, with the shirt on or off. Most beginning lifter starting going to the gym to lose some fat and pack on a few pounds of muscle especially on their triceps and biceps.





To be honest, there is nothing so impressive than having huge and muscular arms. Every guy in the gym wants it and ladies like to see them too. Maybe that is exactly the reason why are you looking to get bigger arms. To be noticed by lifters in the gym and especially by ladies.




What are you going to need to get bigger arms fast?


- Hypertrophy training
- Muscle-Building Diet
- Rest




To build bigger arms you will need to use the right exercises. You won't build bigger arms by training on machines, that must be clear. You need to lift heavy iron to make your triceps and biceps get bigger and stronger. 



I recommend a workout starting with barbell exercises which allow you to lift heavier weights, and then isolate your arms muscles with dumbbells. Also, to build bigger arms fast you can do supersets.



Build Bigger Biceps Fast



ALSO READ:


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy


Mass-Building Shoulder Workout - Exercises for Bigger Shoulders





For those who don't know what are supersets, supersets are performed when two exercises are performed in a row, without a pause between them.



High volume workouts and supersets are key to bigger arms. 




For example, if you are planning to do both arms muscles, triceps and biceps, on the same day you can perform a superset of biceps curls immediately followed by triceps extensions. Combine a biceps exercise with a triceps exercise. A typical superset often includes targeting two different muscle groups. 



This rule for supersets can also work for other body parts like Chest and Back, Quads and Harmstings but they can also work for the same muscle group.





WORKOUT FOR BIGGER ARMS:



4 x Superset 1:


Barbell Biceps Curl, 10 - 12 reps
Barbell Triceps Extension, 10 - 12 reps



4 x Superset 2:


Dumbbell Curl, 10 - 12 reps
Triceps Pushdown, 10 - 12 reps



4 x Superset 3:


Hammer Curls, 10 - 12 reps
Dumbbell Kickback, 10 - 12 reps



 4 x Superset 4:


Incline Dumbbell Curl, 10 - 12 reps
One-Arm Triceps Extension, 10 - 12 reps




Exercises for Bigger Arms



That is it, 8 exercises combined in 4 supersets that will help you build your arms muscles faster. You should also add one forearm exercise performed for 4 sets of 12 reps to have a complete arms workout.





Wednesday, July 12, 2017

Top 5 Muscle-Building Triceps Exercises




Every lifter wants to have bigger arms. That is one hundred percent sure and that is probably the biggest reason many guys started lifting weights. 



MANY NOVICE LIFTERS THAT WANT TO BUILD BIGGER ARMS ARE DOING IT WRONG!



They are making many mistakes like training their arms too often and doing many useless exercises that they saw in modern bodybuilding magazines. Many novice lifters avoid big compound lifts and bodyweight exercises like chin ups and dips, that is a big loss for those that want to build muscle.



There is also a group of lifters who focus too much on their biceps and when they succeed to get that big biceps peak their arms still look small. Triceps is three-headed muscle and it is bigger than biceps. Big triceps is more important for that big arms look than biceps, but the best option is to train all arms muscles equally.



You won't build bigger triceps if you lose your time by making poor exercises choice. Isolation and cable exercises will not make your triceps to grow. To build any muscle you have to do more free weight movements.







It is not only the choice of exercises that you make, you also need to follow a muscle-building diet plan. Without consuming enough calories and macronutrients your muscles won't grow. 








You don't need to do three or more triceps workouts for a week, doing that will only overtrain your triceps. One heavy triceps workout per one week will build your triceps. Triceps is already involved in all pushing movements, you need only one workout per week to directly train your triceps. 





1. Close-Grip Bench Press



Mass Building Triceps Exercises



This is the best mass-building triceps exercise. That is because compound (multi-joint) exercises are the best for muscle growth. This exercise will target all three heads of your triceps.





2. Skull Crusher


Exercises for Bigger Triceps


This exercise is also known as lying triceps extension. Skull Crusher exercise mostly work long and medial triceps head and it is very good for building bigger triceps. 




3. Weighted Dips


Performing weighted dips on the parallel bar is better than weighted bench dips for building bigger triceps. But both exercises are great. When performing parallel-bar dips be sure not to lean forward, so you won't activate chest more than triceps, and keep elbows tight to sides.





4. Dumbbell Overhead Triceps Press


Exercises for Bigger Triceps




When performing overhead triceps presses, standing or seated, with dumbbell or barbell, it works the long head of your triceps. This exercise allows you to safely press heavy weight and make your triceps grow.





5. One-Arm Dumbell Triceps Extension


Mass Building Triceps Exercises



build bigger triceps fastYou can perform this exercise from seating or standing position. It is a great isolation exercise to finish your triceps workout. 

Monday, May 08, 2017

How to Get Bigger Arms - BIG ARMS WORKOUT




big arms workout




Okay, you want to have bigger arms, that is why you are reading this article. Arms are one of the body parts that we first notice on someone who lifts, especially on summer, with the shirt on or off. Most beginning lifter starting going to the gym to lose some fat and pack on a few pounds of muscle especially on their triceps and biceps.




To be honest, there is nothing so impressive than having huge and muscular arms. Every guy in the gym wants it and ladies like to see them too. Maybe that is exactly the reason why are you looking to get bigger arms. To be noticed by lifters in the gym and especially by ladies.




What are you going to need to get bigger arms fast?


- Hypertrophy training
- Muscle-Building Diet
- Rest



Those are three things that are important for building any muscle.





get big arms fast




To build bigger arms you will need to use the right exercises. You won't build bigger arms by training on machines, that must be clear. You need to lift heavy iron to make your triceps and biceps get bigger and stronger. 





I recommend a workout starting with barbell exercises which allow you to lift heavier weights, and then isolate your arms muscles with dumbbells. Also, to build bigger arms fast you can try supersets.



For those who don't know what are supersets, supersets are performed when two exercises are performed in a row, without a pause between them.



High volume workouts and supersets are key to bigger arms. 



For example, if you are planning to do both arms muscles, triceps and biceps, on the same day you could perform a superset of biceps curls immediately followed by triceps extensions. Combine a biceps exercise with a triceps exercise. A typical superset often includes targeting two different muscle groups. 



This rule for supersets can also work for other body parts like Chest and Back, Quads and Harmstings but they can also work for the same muscle group.





WORKOUT FOR BIGGER ARMS:



4 x Superset 1:


Barbell Biceps Curl, 10 - 12 reps
Barbell Triceps Extension, 10 - 12 reps



4 x Superset 2:


Dumbbell Curl, 10 - 12 reps
Triceps Pushdown, 10 - 12 reps



4 x Superset 3:


Hammer Curls, 10 - 12 reps
Dumbbell Kickback, 10 - 12 reps



 4 x Superset 4:


Incline Dumbbell Curl, 10 - 12 reps
One-Arm Triceps Extension, 10 - 12 reps




That is it, 8 exercises combined in 4 supersets that will help you build your arms muscles faster. You should also add one forearm exercise performed for 4 sets of 12 reps to have a complete arms workout.



ALSO READ:


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy


Mass-Building Shoulder Workout - Exercises for Bigger Shoulders


Foods You Should Eat to Gain Muscle Mass Fast

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