The Biceps

To gain the most out of your exercise routine, concentrate on the most basic of movements. Don’t complicate things unnecessarily. Some of the most beneficial exercises for the biceps are E-Z curls, reverse E-Z curls, incline curls, preacher curls, lying cable curls, hammer curls and biceps chins.

Most gyms will have the basic facilities for you to undertake these exercises. However, before you start going through the exercises, consult with your trainer about the right posture and the right method of doing the exercise. Unless you are doing it properly the results will not be maximized. Also doing it the wrong way might lead to injuries.

The Triceps

The best workouts for your triceps would be parallel bar dips, triceps pushdowns, close grip bench presses, lying E-Z triceps extensions and overhead extensions. If you undertake these exercises regularly and seriously, the results should be apparent within a few weeks.

Variety the Key

Now that you know which are the best exercises to get your arms pumped up you must remember to mix them around. Don’t go on doing the same exercise week after week as that will not benefit in the long run. When we take up a particular exercise routine, our body initially responds quite well. But as it gets used to the same set of exercise over and over again, the gains diminish. Hence, it is critical that you continually keep challenging your body. Don’t let it settle down to a routine. Not only will that be monotonous for you but it will also stall the growth of the muscles. Throw in variety as much as possible and change your routine at least once in three weeks. The more mature you get as a bodybuilder, the more frequently you will need to change your routine.

Rest is Important

You should also remember that while you are trying to get bigger arms, you should not be overworking them. Putting too much pressure on the arms on a regular basis will not allow them to recover from the minor wear and tear that they go through. It may also lead to severe injuries. The other problem with focusing too much on your arms is that if you don’t build up the rest of your body, the arms, as nice as they may be singularly, would look disproportionate, and hence not aesthetic.

Your Body Structure

The kind of routine you will follow will also depend on the kind of figure you start with. There are some of you who don’t put on weight no matter what you eat. For them it is a little easier to get your Biggest Bodybuilding Arms. For the rest the routine is slightly tougher.

Basic Routine

If you have one of the regular physiques then you can try out the following routine. It should show some results in about a couple of months. For the first three weeks work your arms about twice a week so that you allow it enough time to rest and recuperate. The routine can include ten sets of ten repetitions of the preacher curl, ten sets of ten repetitions of triceps dips followed by two sets of 15 repetitions of hammer curls and two sets of 12 repetitions of triceps pushups. This initial routine will get your arm muscles toned and flexible, ready to move on to the next step.

Advanced Routine

After going through the first three weeks, shift to the advanced training mode. Again do the routine twice a week leaving enough time for rest and recovery. Do eight sets of six repetitions of biceps chin ups, eight sets of six repetitions of close grip bench press, three sets of 12 repetitions of incline curls followed by three sets of 12 repetitions of lying triceps extensions.

If you are willing to follow this routine seriously you are bound to get properly toned, big bulges in your arms.