3 great secret tips to build more muscular arms.
Are you genetically CURSED with "skinny arms"?
Unfortunately, for those people who really struggle with adding more muscle to their biceps, triceps, and forearms, the "same old" exercise approach doen't do very much.
What does?
Well, below is a 3-STEP APPROACH from a buddy of mine, Jeff Anderson (aka - the "Muscle Nerd")
Muscle Specialization Secrets
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The article below is a GREAT example of why this training is so very DIFFERENT from anything else you've seen. You see, a LOT of people are self-conscious about the size of their arms. Jeff's "micro-targeting" approach helps you overcome your more "challenging" areas by zeroing in on those muscle with a unique training approach. For example... The secret to overcoming "Small Arms Syndrome" is to create an illusion of more SIZE and WIDTH by working on 3 specific areas of your arms that will all work toward this one goal. Here are 3 EXERCISE SECRETS that are guaranteed to bring you FAST RESULTS:
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Arm Training Secret #1: Lateral Triceps
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The outer heads of your triceps are the ones that are most visible both from the FRONT and the SIDE. By training them specifically, your arms will look DRAMATICALLY wider from the front and give you that "horseshoe" look from the side and back. The best exercise I've found for this is the REVERSE-GRIP CABLE PRESSDOWNS where your palms are facing UP. Only bring your arms up until your forearms are parallel to the floor and at the bottom of the movement, lock out your elbows and SQUEEZE your outer triceps hard for 1-2 seconds. High volume sets of 8-12 reps will help you get the "pump" you're looking for to increase mass.
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Arm Training Secret #2: Inner Biceps
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The key to using your biceps for this "trick" is to focus more on the INNER biceps head and go for "width". You do this by using a WIDER GRIP CURLING MOVEMENT that zeroes in on the inside area of your bi's. Here's the best way to do it... Go to a preacher bench and load up a bar with enough weight to do 8-12 reps. Now, go to the OPPOSITE side of the bench as most people go so that your UPPER BODY is resting on the pad instead of your ARMS. This means that your arms will be hanging vertically over the other side where your body would normally be. This gives you a much better "stretch" in the biceps at the bottom position. Next...take a WIDER than shoulder width grip on the bar! A wider grip is going to hit the INNER area of your biceps much better...and help with that wider LOOK to your arms we're going for.
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Arm Training Secret #3: Pumped Up Forearms
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This is a simple...and POWERFUL tactic to hit your forearms HARD! Grab a few small hand towels (most gyms have these handy for you to wipe the sweat off of the machines). Fold them lengthwise and wrap them around the bars you're using for exercises #1 & #2 above so that it add about another 2-3 inches to the width of your grip area. Essentially, you're making a "fat bar" to grip on to and this GREATLY activates your forearms in these movements! Using this for exercise #1 above will work more of the "top" or "outside" of your forearms while on execise #2, it will work more of the "underside" of your forearms. (Note: After 2-3 sets with the "towel method", remove them to do one more set of each exercise WITHOUT the towel so you can get in one last targeted set to focus on your tri's and bi's) Give these arm training secrets a try and watch your arms balloon up in no time!
Muscle Specialization Secrets
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Jason, CSCS
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