Want Guns? Chisel your arms with these 5 steps

Doing bicep curls every night and not getting the results? Have you increased your dumbell weight from 10 lbs to 40 lb and while your arms are growing you don’t seem to be seeing the golden arms you wanted from the guys in the movies? If you take a 5 step approach that addresses each of the areas you need to attack,  you will  build arms that will not only grow but shine like the starts as well.

1) Don’t only work the arms! Focus on all body parts, but only one at a time. Targeted Hypertrophy of all body parts.

- This entails working each body part once a week and working it hard. You can not work the arms themselves more then this or they will not have an adequate amount of time to recover.

- Progressive Overload- Increase in either weight or the amount of reps for every set.

- 8-12 reps per set- its light enough for good form; heavy enough to force growth. The NSCA states, “Bouts of anaerobic training, 8 to 12 reps per set, are best for increasing muscle hypertrophy”. A lower rep range of 4-8 reps is also recommended towards the end of each cycle to combat potentially slowing results, or if you’re just plain bored.

-Don’t work for more than 1 hour. Limiting the release of catabolic hormones is crucial for us naturals. There is a point of diminishing returns in bodybuilding. Maximize muscle stimulation in minimum time, and then STOP!

2) Mix it up- Confuse the arms- Don’t just do standing bicep curls.  Do 6-7 different bicep exercises that each attack the biceps from different angles. Here are some examples:

Bicep Curls

Standing with one leg in front of the other and knees slightly bent (safe lifting stance), face your hands away from you body. Curl your forearms up keeping your elbows tight into your body.

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Static Bicep Curls

In your lift stance, hold your left forearm at a 90 degree angle with your bicep. Do four curls with your right hand. Then switch hands with your right forearm at a 90 degree angle.Do 16 reps of this exercise total. So 8 curls per bicep.

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Hammer Curls

With your hands by your side and palms facing your thighs, curl up then back down.

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Twenty Ones

Start with your hands by your sides for a normal curl. Curl up half way then back down. Repeat 7 times.From half way, curl all the way up back ot the half way point. Repeat 7 time.Last do a full bicep curls 7 times.

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Cross Body Curl

With hands by your sides, curl your forearm across your body in a circular motion up to your shoulder. Switch hands with every rep.

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Concentration Curls

In a left lunge position, lay your left elbow on your knee. Place you right elbow against your left wrist and curl

your arm up. Switch hands.

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Outward Curls

With the palm of your hands facing away from your thighs, curl both of your arms up to your shoulders.

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Corkscrew Curls

In your lifting stance, move your forearm in a corkscrew motion as you curl up to your shoulder. Alternate arms after each rep.

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Curl and Hammer

Do a standard curl up, twist your hands and hammer down.

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In and Out Hammer Curls

Perform a regular hammer curl. When you lower your hands, twist your wrist away from you body and hammer curl up.

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In and Out Bicep Curls

Same as the In and Out Hammer Curls only now you are doing regular bicep curls.

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Strip Set Curls

You are going to do 3-4 sets of bicep curls. With each set you are going to lower your weight. If you start with 25s, move to 20s, then 15s, then 12s.You only need to do this exercise once, so I usually save it as the last of my exercises.

3)  Moderate the calories- bring excess responsibly

Remember that you can not build muscle unless you are giving your body enough calories to build muscle tissue. This means that if you don’t eat enough calories to gain weight, you can’t build muscle. So first you need to figure out… How many calories do you need to eat to build muscle:

There are 3 factors that come into play when calculating your Daily Calorie Expenditure

1. Resting Metabolic Rate RMR – The amount of calories your body would burn if you just lay still all day.
2. Occupation – The amount of calories your job or daily life would burn
3. Exercise – The amount of calories your daily exercise burns

Calculating Resting Metabolic Rate

The best way of calculating your Resting Metabolic Rate is with something called the Katch-McArdle formula.

RMR = 370 + (21.6 x lean weight in kg)

To get from pounds to kg simply divide pounds by 2.2.
You’ll also need know your body fat percentage. This is where a cheap pair of body fat calipers comes in very handy. If you have 15% body fat at 160 lbs that means you carry 24 pounds of fat and your lean weight is 136 lbs.

Calculating Calories Burned From Occupation

Different daily activities obviously have different energy requirements. That’s why it’s important to factor in your occupational calorie burn.

Light work – multiply your RMR by 1.5

Moderate work – multiply your RMR by 1.7

Heavy work – multiply your RMR by 1.9

Calculating Calories Burned From Exercise

Here are a sample list of exercise activities and their calorie burn for 1 hour:

520 – Aerobics (high intensity)
400 – Aerobics (low intensity)
370 – Badminton
865 – Boxing (sparring)
385 – Cycling (10 mph)
250 – Cycling (5.5 mph)
760 – Judo
445 – Rowing machine
1000 – Running (6 mins/mile)
750 – Running (9 min/mile)
615 – Squash
630 – Swimming (fast)
415 – Tennis
270-450 – Weight training

Adding It All Up

A person weighs 160 lbs with 15% body fat.

This means they carry 24 lbs of fat.

160 – 24 = 136 lbs lean weight

136 / 2.2 = 61.8 Kg

His resting metabolic rate = 370 + (21.6 x 61.8) = 1704.88

He works an office job…..

1704.88 x 1.5 = 2557.32

He also does weight training 5 days a week for 40 minutes at a time which burns 170 calories. His Daily Calorie Expenditure on training days is therefore:

2557.32 + 170 = 2727.32 calories

Putting it all together, this guy burns 2727.32 per day on weekdays.

Assuming he moves around as much at the weekends as he does during his working week, we simply add 2 days minus the weight-training sessions to give a weekly total of 18751.24 calories (5 x 2727.32 add 2 x 2557.32).

Then we divide this figure by 7 to give us an Average Daily Calorie Expenditure of 2678.75 calories

4) Cardio- burn baby burn

While you don’t want to do too much cardio because you will burn the calories that the muscle needs to build tissue, you want do enough to burn off the excess fat stands in the way of forming those golden arms.  Plymotric exercises are the best. Because unlike running, the eliptical or other workouts that lack variety, plyometrics mix up the routine to further confuse each muscle group being worked on, further aiding muscle growth. Also, you can work the biceps and other upper body muscles with these types of workouts unlike typical cardio exercises.  I recommend two intense days of cardio a week for 40-55 minutes,  3 days spaced out from each other on your schedule.  So for example, do cardio on a Friday and then again on a Monday or Tuesday. The confusion and variety in routine that this will bring to your regimen will further put your body on a higher alert level, further enabling muscle growth.  Some examples of  excellent plyometric cardio workouts:

Upper Body Plyometric Drills

Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat.

Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

Single Arm Overhead Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
3. The aim is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat.

Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions.

Plyometric Push-Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.

Return from this plyometric drills article
the main plyometric training section

Lower Body Plyometric Exercises (Low Intensity)

Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the ready” position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

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Lower Body Plyometric Exercises (Moderate Intensity)

Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.

Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.

Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Bounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps

Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.

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Lower Body Plyometric Exercises (High Intensity)

Zigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not “double hop” upon each landing and keep ground contact time to a minimum.

Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.

Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Repeat continuously.

Depth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background.

5) Compound it!

While Targeted hypertrophy is necessary, Combination arm exercises that also work other body parts are just as vital. Why? Because everything is connected. You don’t want to transfer fat and stagnate muscle growth in other parts of the body, it just doesn’t work. You will see better results in each muscle being worked on, biceps included, if perform compound exercises.  Here are some examples of compound workouts that include biceps and triceps:

Close-Grip Chin-Up (w/palms facing toward your face)

1. Hang from the chin up bar with your hands in a supinated grip (facing your body) and slightly narrower than your shoulders. Your feet should not be touching the ground.
2. Slowly pull your body up until your chin is above the bar.
3. Slowly lower yourself back to the starting position.
4. Repeat steps 2 & 3 until you’ve repeated the desired number of reps

Dips

One hangs from a dip bar or from a set of rings with his arms straight and shoulders over his hands, then lowers his body until his arms are bent to a 90 degree angle, and then lifts his body up, returning to the starting position. Short people are able to cope better with a narrower grip, but not with a wider one. Tall people have greater ease in this exercise overall as their reach to body size ratio is greater.

Close-Grip Pushup

Fingers going forward with palms on the floor, slightly narrower than shoulder width and directly underneath the shoulders, toes on floor and with your body balanced in this way, lower your body until the chest nearly touches the floor (or your hands) and then push yourself back up again until arms are nearly locked.

Twisting Dumbbell Curl

Grasp a pair of dumbbells and stand straight up holding the dumbbells by your side. Your arms should be slightly bent and your palms facing in towards your body (thumbs forward). Before starting the movement curl the weight up slowly to put the tension on your biceps. Starting with your weakest arm (usually your left), curl the dumbbell up. As you curl up rotate the dumbbell from a neutral position (palms facing in) to an underhand position (palms facing up). Squeeze your bicep at the top of the movement, the slowly lower the weight back down without letting it touch your body. Repeat on the other arm. That’s 1 rep, now repeat for desired reps!

Conclusion

So I hope these 5 steps help you in building your new golden arms. Is there anything that I left out? Do you have any suggestions of comments? I would like to hear. Thanks

Tom