BICEPS

INTERMEDIATE

Frequency: Do these exercises as part of a split routine. Divide your workout into two sets of exercises—see “Key Info” below—and perform each workout twice a week.

Technique: Start each exercise with the heaviest weight you can use for eight to 10 repetitions—no fewer, and not many more. Drop the weight slightly for subsequent

sets if you need to.

Rest: 2 minutes between sets

Progress: Increase weights each week by 21⁄2 to 5 pounds.

Variety: After 3 weeks, rotate exercises. Mix in some from both Beginner programs and from the Advanced program.

In any workout, avoid doing both biceps exercises or both triceps exercises fromthe same angle and with the same apparatus. For example, if a standing barbell curl is your first biceps exercise, do a preacher curl or incline curl with dumbbells for your second.

How long: Train like this for as long as you’re satisfiedwith the results. If you have the time and ambition to

work even harder, move up to the Advanced program.

 PREACHER CURL WITH EZ BAR (BICEPS)

Sets: 3 Repetitions: 8–10

DUMBBELL CURL (BICEPS) & FRENCH PRESS (TRICEPS)

ADVANCED BEGINNER

Frequency: Do these exercises as part of a total-body weight workout three times a week.

Technique: Increase weights by 21⁄2 to 5 pounds for each set.

Rest: 2 minutes between sets

Progress: Start each week using your heaviest weight from the week before.

Variety: After 3 or 4 weeks, go back to the Beginner exercises, but use the guidelines above.

How long: When your strength and muscle size stop improving, or when you have the time and energy to do more exercises, move to the next level.

 DUMBBELL CURL (BICEPS)

Sets: 3 Repetitions: 12, 10, 8

 FRENCH PRESS (TRICEPS)

Sets: 3 Repetitions: 12, 10, 8

The Arms BARBELL BICEPS CURL & TRICEPS PUSHDOWN

BEGINNER

Frequency: Do these exercises as part of a total-body weight workout three times a week.

Rest: 1 minute between exercises

Progress: Increase weights each week, shooting for increases

of 21⁄2 to 5 pounds at a time.

How long: Follow this program for your first 4 to 8 weeks of exercise, or your first few weeks after returning from a break.

When you stop making strength gains, you’re ready for the Advanced Beginner program.

 BARBELL BICEPS CURL

KEY INFO Stand in front of a mirror with your arms straight down at your sides, palms facing forward.

 Note that your hands aren’t directly under your shoulders;they’re a few inches out to the sides.

 This is called your carrying angle, and it’s the most comfortable and natural position for your hands when you perform biceps curls.

TRICEPS PUSHDOWN

 

Bad from

Chapter One: The Arms

Note: This is the first in a series of chapters that will teach you how

to build the body you want, one muscle group at a time.

GOALS                                                                 

Beginner: Accustom your

body to exercise and increase 

the strength in your arms.

Advanced beginner and

intermediate: Start to develop

visibly muscular arms.

Advanced: Create arms like

a superhero’s.

              

NEXT TIME you’re in the gym, look around. How many of the guys are trying to build bigger arms?

 Lots of them, right? Few of them, unfortunately,

are going to succeed. “Most guys’ workouts won’t increase the size of their arms,” says

David Pearson, Ph.D., of Ball State University.

Many men just work until they can’t lift their arms anymore, which forces in enough blood to create a great “pump” but does nothing to add beef.

The only way to do that? “Lift heavier weights with good form,” Pearson says

This four-part plan will take you from beginner to iron man, as you work with increasingly heavier weights on different exercises, using shifting sets and repetitions. Result: real muscle growth for as long as you want it.