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GOHEAVY.COM Training Forum
Re: Wanting BIGGER GUNS!!!
Posted By: D (63.76.139.12)
In Response To: Wanting BIGGER GUNS!!! (Mitch Voice)
Date: Thursday, March 13, 2008, @ 2:23 p.m.
First things first...if you want bigger arms you should target your triceps as they are a naturally larger muscle than the bicep (tri-3 vs bi-2). I follow a workout such as this:
M: Bench, close-grip bench, lat pulldown, incline db bench, seated row. This hits the chest the most but really burns the triceps well. I sometimes work in skull crushers to isolate the tricep at the end of the workout. Then of course finish off with some core work.
W: Squat/front-squat, leg auxillary, hamstring auxillary, weighted wide grip pull-ups, hang snatch to work the shoulders, biceps and finish with core.
F: Speed bench, a tricep auxillary, bicep auxillary, back auxillary and finish with core.
I have heard many people suggest high reps for max hypertrophy but I recommend cycling from high reps of 8-10 down to reps of 3 over a 6-8 week period then starting over. Hope that helps.
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