Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time.

Everyone wants big arms and it seems as if no one is satisfied with their current arm size. This seems rather strange, since most people constantly blast their arms. There are a few reasons that people don't make the progress they want when it comes to packing on inches to their arms.

First, they don't work the big muscles of the body hard enough. Your arms just aren't going to grow if your big muscles, like your back and legs, aren't growing. You need to work your legs and back hard and concentrate on upping your poundages for these body parts, if you want your arms to grow. Your arms will only get so big without the rest of your larger muscles getting big as well.

Secondly, a lot of people focus on working their biceps, when in fact the triceps make up almost 70% of the size of your upper arm. If you want to build big arms, focus on your triceps not your biceps.

And third, most people overtrain their arms. They do as many or more sets for their arms, and do those sets harder, than they do for their back, chest or legs. And on top of that, most exercises for the back and chest also work the bi's and tri's very hard. You have to cut back on the work you do

Here's a kick ass routine guaranteed to add muscle to your arms. It's extremely short. Don't let that fool you. If you perform it with the right level of intensity and your nutrition program is solid, your arms will grow.

Biceps

One repetition chin up
Biceps Curl (dumbbells or barbell)

Perform these two exercises back to back as a superset with no rest between sets.

Triceps

One repitition dip
Tricep extension (one dumbbell in both hands)

Perform these two exercises back to back as a superset with no rest between sets.

Seems easy, doesn't it? Here's the key. For both the one repetition chin up and the one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of the rep) and thirty seconds to lower yourself (the negative part of the rep).

When you can take 60 seconds up and 60 seconds down, add weight. Do 6 - 8 regular reps on the curls and extensions and train to failure.

Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you'll quickly overtrain.

Keep your back and chest training to a minimun while performing this routine.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat

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