I'm sure you want massive biceps that sit on top of well-defined and ripped triceps. You desire a pair of well-developed and ripped guns that burst through the sleeves of your shirt with great force.

Although developing huge arms is a top priority for you, chances are you don't have them yet because you have a poor understanding of how to train your arms properly for maximum gains.

Hey, don't worry. It's not your fault.

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Let's start by giving you the three basic truths of building massive arms quickly.

1) Compared to other muscle groups, the biceps and triceps are small

2) The biceps receive a significant workout during pulling movements for the back

3) The triceps receive a significant workout during pressing movements for the chest and shoulders

These three points tell you a significant amount about how to effectively train your arms.

The most important being the following...

For maximum gains in both strength and muscle size of the biceps and triceps, only a minimal amount of direct stimulation is required.

Given this, do you have any idea why when I enter the gym, I continue to see guys who don't gain at all and yet continue to perform a ridiculous amount of bicep curls and tricep extensions or kick-backs?

Considering the biceps and triceps receive a really large amount of a workout from all your back and chest training, and combining that with knowing that the triceps and biceps both are very small muscle groups comparatively, you should notice that it is of minor importantance to directly train the arms.

Keep in mind your muscles don't grow in the gym. All the work you do in the gym really just sets the process of growth in motion because the real magic occurs outside of the gym during times of rest and while you eat. It is that time when your body synthesizes new muscle tissue.

Now that you know this, it's really important you don't overtrain any of your muscles. Always make sure to provide them with a sufficient amount of recovery time to both see and get impressive results. Overtraining, believe it or not, can actually cause your muscles to get weaker and smaller.

To achieve serious growth in your arms, stop right now on placing so much emphasis on moving your arms directly. Let go of performing sets that work solely your biceps and triceps (like concentration curls or pressdowns). The truth around strong, muscular arms is that they are formed mostly as a product of heavy back and chest training.

Want to know exactly how to do this?

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Don't get me wrong here. What I'm saying is not to ignore direct arm training. Just don't do so much of it.

Here are two sample arm routines that are yours to use. Feel free to incorporate them into your program...

Routine #1: Massive Biceps and Triceps

Curls with a Barbell – 2 sets consisting of 5-7 reps each
Curls with a Dumbbell (Standing) – 1 set consisting of 5-7 reps each

Routine #2: Massive Biceps and Triceps

Bench Press (Close Grip) – 2 sets consisting of 5-7 reps each
Cable Pushdowns (Standing) – 1 set consisting of 5-7 reps each

For every set of concentric muscular failure, focus on a progression every week through the use of slightly more weight or by performing one or two extra reps.

Begin incorporating this way of thinking for training your arms, and your arms will grow far beyond what you ever thought possible.

Would you like to learn the proper methods for training your chest, legs, back, shoulders, arms, abs, and any other muscle group? Would you like to gain instant access to private online video lessons that completely outline these techniques in step-by-step detail, providing a no-fail system you can use beginning today to get the body you've always wanted?

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