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The Top 10 Exercises For Massive Arms

May 17th, 2008 • Related • Filed Under
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The Top 10 Exercises For Massive Arms
By Jason Ferruggia
http://musclegainingsecrets.atozfitness.com

Everyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Nearly everybody loves to stretch their shirt sleeves or even cut them off. People want to build huge arms. Unfortunately, many people go about their arm training all wrong. One of the biggest mistakes you can make when trying to build huge arms is using the wrong exercises. Kickbacks and concentration curls will do very little to help you build huge arms. Instead, stick with the list below and your arms will be exploding with new growth in no time.

Biceps:
1) Close Grip Chin Up- This is the king of biceps exercises because it allows you to use the most weight and move your body through space. Any time you can move your body through space, instead of just moving your limbs, there is a higher level of neuromuscular activation which leads to greater muscular development. If you want to build huge arms this has to be in your arsenal.

2) Barbell Curl- As far as isolation movements go, this is the best one there is when it comes to building big biceps.

3) Dumbbell Curl- Another isolation movement that is nearly the equivalent to the barbell curl. The added advantage is that when you can no longer complete another rep you can stop doing them simultaneously and switch to alternate curls to cheat a few more reps out.

4) Incline Dumbbell Curl- The added stretch here makes this a very effective bicep building exercise.

5) Hammer Curl- If you really want to build huge arms you need to include some work for the brachialis muscle. Hammer curls target the brachialis muscle, which, when developed, can add a great deal of mass and thickness to the upper arm.

Triceps:
1) Parallel Bar Dip- Again, this is an exercise where you are moving your body through space instead of just moving your limbs. If you need proof of the effectiveness of dips you need to look no further than the incredible arm development of male gymnasts. Like the close grip chin up, this has to be a regular in your muscle building workouts if you want to build huge arms

2) Close Grip Bench- This is another compound movement which will pack slabs of muscle on the triceps as it allows you to use a ton of weight.

3) Half Range Close Grip Bench Press aka Lockouts- This exercise is done by setting the pins in the power rack so that they stop the bar about a third of the way down from the top. This greatly overloads the triceps and allows you to use extremely heavy loads. The end result is that you will build huge horseshoe triceps.

4) Angled Bar Pushdown- I prefer the angled bar to the straight bar for pushdowns because it is much less stressful on the wrists and much more comfortable to handle heavy weights with. This is a highly effective isolation movement which is pretty easy on the elbows; a rarity for isolated triceps exercises.

5) EZ Bar Lying Triceps Extensions- This is another highly effective isolation exercise for the triceps. Unfortunately, this exercise can lead to elbow problems. For this reason it should be used less frequently than the others and the reps should be kept a bit higher; preferably in the 8-15 range.


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Stop wasting your time with any arm exercise that are not on this list, immediately. The exercises listed above are the ones that will help you build huge arms. Hit them hard and continually get stronger and lift heavier weights on them and you will build an enormous set of arms before you know it.

For specific set, rep, rest and frequency recommendations as well as months of workouts that will help you in your quest to get huge arms, check out my website today.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://musclegainingsecrets.atozfitness.com

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Lewis + Sarah
www.atozfitness.com
www.trainwithsarah.com

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