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. 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.
2.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.
3. 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.
Training the arms.
Biceps Training...
- 1.For Mass - Heavy barbell curls, and Cheat curls.
- 2.Length and thickness - Incline curl, Preacher curl, using arm blaster.
- 3.Height- Concentration curls and focusing on top part of movement.
- 4.Inner and outer - wider grip for inner mass and close grip for outer.
Example Biceps routine for mass...
- Barbell curls 3 sets 6-10 reps
- Incline dumbbell curls 3 sets 6-10 reps
- Reverse curls 3 sets 6-10 reps.
Triceps Training...
For mass- Heavy Extensions and press down movements.
For outer triceps- Try to use a rope instead of a bar for press downs.
- Example Triceps routine for mass...
- Close grip bench press 3 sets 6-10 reps
- Lying triceps ext. 3 sets 6-10 reps
- Triceps press downs 3 sets 6-10 reps.
Try to do your arm training on its own day so you can give it really high
intensity. And once you get some mass on your arms you will want to start
adding some other isolation movements to start hitting and developing the
muscle from all angles.
Forearm Training...
Upper Forearms:
Hammer curls, reverse wrist curls, one-arm cable reverse curls, and every
other kind of reverse curls really hit this area of the forearms not to
mention the biceps.--
Inner Forearms:
One-arm wrist curls, barbell wrist curls, and behind-the-back curls are
excellent inner forearm builders.
Nathan Underhill
NSTYNC03@aol.com
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