How to get big arm muscles?-For Newbies!

Posted by: Health Expert  :  Category: Get Big Arms Muscles

All Body building newbies focus more o building huge arms,even sometimes over exercising. But remember, the big arm muscles play an important role during most exercises that are aimed at other parts of body. so donot overdo things.

In simple terms the arms consist of three important muscle groups namely:

1. Biceps brachii – 2 muscles at the front upper arm that run from the elbow to shoulders.

2. Triceps brachii – 3 muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – These are several tiny muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without over straining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.
Some of the exercises recommended for beginners are,

The three biceps building exercises :

1. Standing barbell curl – Three sets of 10-15 reps.

2. Alternative standing dumbbell curls – Three sets of 10-15 reps.

3. Preacher bench curls – Three sets of 10-15 reps.

The three triceps building exercises:

1. Dips – Three sets of 10-15 reps.

2. Close grip bench press – Three sets of 10-15 reps.

3. EZ bar lying extensions – Three sets of 10-15 reps.

The forearm building exercise:

1. EZ bar reverse curls – Three sets of 10-15 reps.

Scheduled exercises will give you good results. First, you should incorporate your big arm muscles exercises into a program like the one shown here.

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises. Check the additional health information for the big arm muscles tips and start grow some arms.