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     Fitness Tips For 8/13/2008

How To Get Big Muscular Arms

The Arms Race
By Eduard

This is an arms routine I use which has been very useful for 
adding mass to my arms.

Start with biceps:

    * Barbell sevens (a.k.a twenty ones)-----three sets
    * Barbell curls-------three sets
    * Dumbell concentration curls-----three supersets with
    * Dumbell preacher curls
If you find this is too lengthy remove the barbell curls.

Then on to triceps:

    * Close grip bench press---three supersets with
    * tricep extensions

Finally forearms:
* I have no idea what this exercise is called, I work out at home and 
have rigged this up myself, however, your gym may have a 
machine for this. It goes like this...Take a dumbbell. Remove any 
plates from it. Take a piece of rope and tie it around the dumbbell 
securely so that it won’t slip. Hold this at arms length at shoulder 
height, with the rope extending down to the floor. Tie a weight to the 
bottom of the rope and then curl your wrists so that the rope is 
wound around the dumbbell and the weight rises from the floor, 
continue until the weight is at the top near the dumbbell.

Change the direction of your hands and repeat. There are many 
hand variations you can use. This exercise is fantastic for giving 
your forearms a burn, pump and ultimately huge growth. You can 
substitute it with hammer curls and wrist curls but they wont 
achieve nearly the same effects as this.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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