How to Build Big Arms

I often come across debates among people new to weight training about how best to train to get bigger arms. It's very easy to get fixated with the develpment of particular parts of the musculature when using weight training - we've all been there at some time or other - but the best results (both visually and from a strength-balance perspective) are to be derived from balanced, rational and scientific training.

The main question is often whether to progress the number of reps used each week or to add a random amount of weight - say 2 lbs - each week.

I'd say neither option is ideal. What really matters is how well your body is responding to the training and what your goals are. A 1 rep per week or 1kg per week progression has no scientific basis at all, you've just pulled it out of thin air when you decide to follow such solutions. There are scientific ways to calculate how to progress and they will give much better results than just guessing - or just focussing on egotistical goals.

If you are a bodybuilder then you really should be aiming to increase the amount of weight you can work with properly for about 10 reps in total. If you are unable to reach 10 reps it means your poundages are too high for your abilities and you are not benefitting from your training as much as you could if you trained correctly. It is crucial to get the poundage correct.

Once you have got his aspect right you then need to focus on progressing the poundage by about 2% each week - or 8-10% monthly. That's "2 percent" - not 'x'-pounds or 'x'-kilogrammes.

Another thing to be aware of is that if you want to increase maximum poundage lifted in training start your quest using about 80-90% of your maximum 10-rep ability, then start adding the 2% weekly increases. 2% is very little so it may require fortnightly or monthly increases to keep the training equipment practical (most gyms have tiny, light weights lying around, those are designed specifically for this purpose).

Many big guys have not been able to increase the amount of pullups they can do after the first year of doing pullups because moving from 10 reps to 11 reps is a straight 10% increase - without any graduation between the two intensities. You need to do it in small bits to adapt. A10% increase on your personal best, with no transition provided between the two levels, is ludicrous and impossible.

When maximising performance and muscle size there is no room for ego - lift the correct weight. It is easy to determine the correct weight because you should fail at about 10 reps. If you can do a few more than 10 reps - or a few less - the weight is wrong. Aim for 10 reps.

Another thing to be aware of when building the arms is that if you can improve your pushing poundages (shoulder press, chest press, etc) and your pulling poundages (seated row, pullups, bent over row, etc) you will grow your arms as well. In those bigger movements 2% increases are easier to implement than when using isolation exercises like curls.

Spending three quarters of an hour working on curls and triceps extensions is such an innefficient way to use training time. Rather focus on the big picture - you cannot grow your chest and back without growing your arms. But working on small isolations - like biceps curls - will do nothing for the rest of your body. Leave those to just a few minutes each week, after doing the "big draw" exercises like big pulling and pushing movements.

Hopefully this information is of use...

Idai Makaya
www.idaimakaya.com