Building Biceps And Triceps 9 Quick Tips For Bigger Arm Muscles

9 Quick Tips For Bigger Arms

1) Include a lot of close grip chin ups and dips in your workout program.

2) Do both heavy sets to stimulate the fast twitch fibers and higher rep sets to get a good pump increase the size of the slow twitch fibers, sarcoplasm, etc.

3) Consider training arms (biceps and triceps) on your leg day, 48 hours after your main upper body day. This allows you to hit them more often and also when they are fresher.

4) Or consider, for a short specialization period of a month or two, training biceps and triceps first in your upper body workout.

5) Since they are a smaller body part, the arms can tolerate more volume and frequency than the lats, quads or other larger body parts, when specializing on them for a month or two.

6) Do an equal amount of work for both the triceps and biceps.

7) The triceps respond best to heavy loads so be sure to hit them heavy with some dips, floor presses or board presses.

8) Stretch the biceps and triceps in between sets and after your last pump set.

9) Always try to increase the load on all of your biceps and triceps exercises. If you are curling 35 pound dumbbells now you had better be curling 50’s a year from now. If not your arms will look pretty much exactly the same

For more info on how to build bigger arms tips and routines check out Muscle Gaining Secrets from Jason Ferruggia.

Jason Ferruggia is a highly sought after, world renowned strength and conditioning specialist based out of the New York/New Jersey area. Over the last 15 years he has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers and military personnel as well as countless weekend warriors, Hollywood stars and entertainers. Jason is known as “the secret weapon” by many of his clients for his unmatched ability to deliver awe inspiring results in record time. He has also been called “the most controversial man in the fitness industry today” for his outspoken views and politically incorrect, underground training methods.


Jason is currently the chief training adviser for Men’s Fitness magazine where he also has his own monthly column called The Hard-Gainer. He has authored over 500 articles for various other fitness related websites and magazines such as Men’s Health, Maximum Fitness, MMA SportsMag, Today’s Man, Muscle and Fitness Hers and Shape.

Building Muscle Workouts: Gain Muscle And Build A Big Back

How to Gain Weight & Build a Barn Door Sized Back by Jason Ferruggia of Triple Threat Muscle


If you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.

When it comes to uncovering the secrets of how to gain weight you need to realize that the back muscles make up a huge portion of your total musculature and that developing them will add countless pounds to your frame.

So how do we go about developing all of the muscles of the back? Firstly we have to address the traps which start at the neck and go all the way down to the mid back. These can be worked most effectively with dead lifts, shrugs and hang cleans. Deadlifts can be done for anywhere between one and twenty reps. Shrugs are best kept at 6-12 reps and cleans should usually be done for six reps or less.

Next on the list are the smaller muscles around the shoulder blade area which are the infraspinatus, rhomboids, teres major and minor and rear deltoids. These muscles work during all forms of rows. If you are really looking to get the most bang for you buck and to work as many muscles as possible then stick with big compound rowing exercises like dumbbell and barbell rows. These will work most muscles in your back. But if you are more advanced and want to isolate and directly target some of these smaller muscles you can do that with face pulls, bent over lateral raises, scare crows and external rotations.

These smaller isolation type exercises are not necessary but can help prevent imbalances and can put the finishing touches on a well muscled back. Unlike other isolation exercises like leg extensions and concentration curls, these exercises actually do serve some purpose and are effective at building size and strength and preventing injury. When utilizing some of these smaller isolation exercises be sure to keep the reps in the 8-12 range as that is what seems to work best for these muscles.

The lats are next and are the muscles that stick out under your armpits and give you the appearance of width. They make up a great deal of the total back musculature. To really increase the size of your lats and thus the width of your back, focus on all variations of chin ups and the occasional higher rep set of pulldowns.

Lastly we have the erector spinae which is basically the lower back musculature. This area extends from the top of the glutes up to the traps. A well developed set of erector spinae really stands out and lets people know you are way more than all show and no go. There is no better lower back exercise than the deadlift and its variations. Some other great erector spinae builders are good mornings, back extensions and reverse hypers. These exercises should be done for 6-20 reps, while deadlifts can be done for 1-20 reps.

While everything written above is important and should be considered, you could ignore all of it and just deadlift on a regular basis and still develop a very impressive back. Whenever someone asks me how to gain weight I tell them to eat a lot and do deadlifts.

Deadlifts are the king of the back builders and work every muscle group. If you are pressed for time, stick with deadlifts. If you have more time to dedicate to building a big back do two sets each, twice per week of some type of deadlift or lower back exercise (deads should only be done once per week as they are very tough to recover from), shrug, upper back “isolation move,” compound row and chin up.

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For more advice on how to gain solid muscle visit Triple Threat Muscle take your muscle building to a whole new level.

3 Secrets To Build Muscular Arms

3 "secret" tips for MORE MUSCULAR ARMS...



Hi !

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")

These are the LAST 2 DAYS of Jeff's "big box release" of
his latest program...

..."Muscle Specialization Secrets"!

Jeff only produced 500 boxes (including manual, DVD, CD's
and more!) and they're almost ALL GONE!

If you want to see what all the buzz is about, go to:

How To Build Muscular Arms Now<= Click Now

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:

============================

Arm Training Secret #1: Lateral Triceps

============================

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.

============================

Arm Training Secret #2: Inner Biceps

============================

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.

============================

Arm Training Secret #3: Pumped Up Forearms

============================

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!

============================

Want MORE TIPS on how to "micro-target" your arms for increased
MASS?

Why not get an ENTIRE "Specialization Program" for every single area
of your body?!

Jeff Anderson has just released his "Muscle Specialization
MEGA-PACKAGE" that includes:

==> Printed Manual

==> Workout DVD

==> 6 Audio CD's on "Muscle Specialization Secrets"

==> 12 Bonus "Best Exercises" Videos

==> Complete "Resources Disc" With 3-, 4-, and 5-Day Workout Routines

==> Tracking Software

...but there's a CATCH!

This package closes its doors for GOOD this Saturday (or when the
boxes all sell out).

Jeff's only released this "big box" version to celebrate this being
his LAST bodybuilding program he's ever going to produce (he has 5!)

So check it out NOW while the program is still available at:

Build Muscular Arms Now <= Click Now

Jag252