Arm training... What it takes to get "Big Guns."

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By: Nathan Underhill

The arms are divided into three main groups. The Biceps, Triceps, and forearms, each of which can be further divided into many smaller sections, or heads. The arms are one of the most favorite body parts to train and one of the most noticeable.

Bodybuilders are often judged by the size of their arms, so it is no wonder more intensity is put into arm training than most other muscles.

1. The Biceps:

The biceps contain 2 heads, with the origin under the deltoid(shoulder) and the insertion below the elbow. The main function of the bicep is to lift and curl the arm. The bicep should be about 1/3 of your total arm size.

• Mass: Barbell Curls & Cheat Curls
• Length & Thickness: Incline Curls & Preacher Curls
• Height: Concentration Curls
• Inner & Outer: Close & Wide Grip Curls

Example Routine For Mass:

• Barbell Curls: 3 sets of 6-10 reps
• Incline Dumbbell Curls: 3 sets of 6-10 reps
• Reverse Curls: 3 sets of 6-10 reps

Click Here For A Printable Log Of Biceps Training.

Click Image To Enlarge.
Follow This Routine To
Build Massive Biceps.

2. The Triceps:

The triceps contain three heads, also with the origin under the deltoid and insertion below the elbow. The triceps works in opposition of the biceps and it's main function is to straighten the arm. The ideal triceps should be about 2/3 of your total arm size.

• Mass: Triceps Extensions & Triceps Pushdowns
• Outer: Rope Pushdowns

Example Routine For Mass:

• Close-Grip Bench Press: 3 sets of 6-10 reps
• Skullcrushers: 3 sets of 6-10 reps
• Triceps Pushdowns: 3 sets of 6-10 reps

Click Here For A Printable Log Of Triceps Training.

Click Image To Enlarge.
Follow This Routine To
Build Huge Triceps.

3. The Forearms:

The forearms are composed of a variety of muscles on the inside and outside of the arm. The main function of the forearm is to curl the wrist.
• Upper Forearms: Hammer Curls & Reverse Wrist Curls
• Inner Forearms: Barbell Wrist Curls & Behind The Back Wrist Curls

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