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Training Your Biceps Effectively is Not Just About Moving Weight Around with Your Arm



It’s no secret that every serious lifter out there craves an impressive pair of strong, muscular biceps.  Who wouldn't be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps?  Who wouldn't love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt. I just found a great list of how to get a six pack here

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!  So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of biceps curls and triceps extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of work from all of your usual chest and back training.  Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that DIRECT arm training is of minor importance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion.  The real magic takes place outside of the gym while you're resting and eating -- as this is the time when your body will actually be synthesizing new muscle tissue in your biceps and everywhere else.

Because of this, it is vital that you do NOT over-train your muscles.  You must always make sure to provide them with sufficient recovery time if you want to see impressive results.  Over training can actually make your muscles smaller and weaker.

So if you’re looking to achieve serious biceps and triceps growth, you need to stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and triceps pressdowns.  Strong, muscular arms are mostly a product of heavy chest and back training. This is not to say that no direct biceps training is necessary -- just not too much.

Take all sets to concentric muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.  If you can incorporate this new way of thinking into your arm training routine, you will achieve arm size beyond anything you previously thought possible.A well-developed arm is one that has good shape is in proportion with rest of the upper body has reasonable size and most importantly is in great condition- muscularly defined with good separation between biceps and triceps. The popular approach to arm-training is to work the biceps and triceps on different days- and then only after another bodypart.




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