How to Add Inches To Your Guns

Here is how to add some size to your arms.

How do you make your arms bigger? Well there is obviously one simple answer to this, and that is to shop one size smaller… 

All kidding aside, good arms can really make a physique pop and make everyone take notice

So what is the secret?

Well the secret to getting big is muscular hypertrophy, and that essentially means an increase in muscle mass. And this muscle mass is built by overcoming an external force ie – weights, it is really that simple.

Now let’s take a moment to look at the arms in particular which is a combination of the biceps and triceps.

The Biceps (biceps brachii):

The biceps consists of two heads (as per the name suggest), there is a ‘long head’ and a ‘short head’, and they work as a singular muscle and they are responsible for arm flexion.

The Triceps:

The triceps consists of three heads, again as per the name suggests. It has a long, head, lateral and medial heads, and is responsible for elbow extension. 

So what exercises will help me achieve muscle hypertrophy?

Biceps: 

Here is a rundown of some great exercises to give you that bicep peak bulging

1. 21’s (curls):

The number “21” refers to the number of total reps you do in one set, but the “21” is also divided into three 7-rep segments that ultimately target the entire bicep.

1^st 7 reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level)

2^nd 7 reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level.

3^rd 7 reps: Start at the bottom of the movement and complete a full range of movement all the way up

How To Perform 21s Bicep Barbell Curls

• Stand upright and grab a barbell with an underhand grip.
• Place your hands shoulders width apart and allow your arms to hang toward the floor.
• Tuck your elbows tight to the sides of your body.
• Curl upward until you make a 90-degree angle at your elbow.
• Bring your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
• Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
• Lower the weight back to the 90-degree elbow position and repeat six more times.
• Now, allow your arms to return to full extension.
• This time, curl your arms all the way to full extension. 
• Keep curling until the bar is about one to two inches away from your shoulder.
• Repeat six more curls through this full range of motion to complete a total of 21 curls.

2. Kettlebell Curl – as the name suggests either using a kettlebell in each hand, curl as you would do with dumbbells or using a heavier kettlebell curl using both hands.

3. Concentration Curls

• Sit on a bench with desired weight
• Then lean forward and place your elbow to the base of your knee 
• You will be curling one are at a time
• Palms facing upwards
• Let the dumbbell hang towards your foot 
• Then curl up towards your shoulder while ensuring the elbow does not move
• Bring the weight back down and repeat accordingly 

4. Clairemont curls

• Start in a similar position as you would do with seated dumbbell curls
• Ensure the bench is slightly inclined
• Grab the dumbbells and lean back
• Then curl the weight, instead of down and up, you arms will be curling out wide and up
• During the movement ensure your body does not move forward or cheats
• Ensure the elbows stay tight and don’t flare out during the movement
• Repeat reps accordingly 

5. Spider Curl – using the flat part of an arm curl/ preacher curl bench. Grab your barbell or dumbbell, with palms facing upwards, bring the weight down while the elbow and triceps stay tight and close to the flat part of the bench. Fully extend then slowly contract back upwards. 

6. Waiter curls

• Grab one dumbbell, and cup it with both hands
• Palms facing upwards
• Ensure hands are either side of the handle
• Start with the dumbbell hanging low
• Then slowly curl the dumbbell using both arms towards your chest while keeping the elbows tight to the body
• To ensure maximum bicep contraction try to push using your palms and not your fingers
• Bring the weight back down and repeat accordingly 

Triceps:

Here is a rundown of some great exercises to get your tricep horseshoe to pop 

1. Weighted Dips – add weights to your body via a dipping belt, weighted vest or by holding dumbbells in between your legs

2. Closed grip bench press – similar to bench to hit the chest, this time being the grip closer to ensure that the triceps are taxed instead of the chest

3. Weighted bench dips – get yourself in between two benches, hands on one and feet on the other, and get someone to add weight to your legs. Then dip while keeping the weights balanced on your legs

4. Skull Crushers – lying down on a bench, bring the weight towards your head and then extend upwards to flex the tricep.

5. Body Weight Skull Crusher

• Either set up a smith machine or use the fixed barbells or similar on a rack
• Grab the bar with an overhand grip and ensure with a shoulder width stance
• Ensure the rest of the body is rigid
• Then lower your body down below bringing your head just below the bar
• Then use your triceps to extend back up
• Repeat again as required 

6. Cable Skull Crushers

• Set a bench next to a cable machine
• Set the pulley to its lowest setting
• Attach EZ attachment or similar to pulley
• Make sure the bench is not too close so you have enough tension on the negative part of the movement
• LIe back on the bench, and grab the attachment and extend above your head
• The bring it back down slowly (the cable will ensure that you have to control the negative aspect of the movement)
• Repeat accordingly 

So there you have it, these bicep and tricep exercises will ensure your t-shirt sleeves are bursting at the seams and everyone will be asking if you have a permit for your guns.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.