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| Arm Training |
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| Biceps |
| In my quest for 18 inch arms i've discovered a few secrets that will bring out the most of your arm training. Hope they help you build arms like Arnold. |
| 1.Include at least two mass building movements such as standing barbell curls and alternate dumbell curls. |
| 2. Include an isolation excercise to bring out the peak of your bi's such as concentration curls, cable curls, or preacher curls. |
| 3. Do no more than 4 sets for 3 excercises and keep your rep range about 8-10 reps. |
| 4. Use Heavy weights. By Heavy I mean heavy enough to cause you to fail around 8-10 reps while still using strict form. |
| 5. The most important tip is to flex the muscle throughout the movement and really squeeze at the top of each rep. |
| Triceps |
| 1. Always include skull crushers or close grip bench presses in your routine. |
| 2. Vary the grips and types of pressdowns you do for your other two excersises. Such as rope pressdowns, reverse pressdowns, one-armed pressdowns, ect. |
| 3. Follow the same principles outlined in my bicep tips. |
| Advanced Arm Training |
| If your arms are a lagging body part like mine once were use these 2 tips to build them fast. Caution: I got some strech marks on my Bi's and Tri's from them growing too fast, so if you see them starting to form get rid of them with vitamin E before they get out of hand. |
| 1. Superset Bi's and Tri's. This means after doing one set of a bicep excercise go directly to a tricep excercise then rest about 30-60 seconds between supersets. |
| 2. Once every month use light weight and do about 15-20 reps for each excercise. This will burn like hell but will shock your muscles into growing about 1/8 of an inch which is well worth the temporary insanity. |