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Published on 24 Oct 2013 | over 3 years ago

See how to bulk up and gain mass quickly:

In this Video, Fitness Model Troy Adashun shows you how to get big arms. He also covers many of the mistakes that guys make when they are trying to get big biceps. He will take you through some of the common pitfalls that guys make when seeking bigger biceps, and show you a big arms workout that he uses to get big biceps.

Troy preaches that you simply can't spot build to get big biceps. Look around at your local gym and check out the guys with the most developed arms. What do you notice? If you want to know how to get big arms fast, you have to emphasize all of the largest muscle groups.

The famous Joe Weider once said that if you want to gain 1 inch in your biceps, you must gain 10 lbs of lean muscle mass.

If you are looking on how to build big arms fast, you must also put an emphasis on exercises like the dead lift, squat, and pull up - which work large muscle groups and increase your muscle building potential.

So what is Troy's magic formula for how to get big arms fast? The key to getting big arms in the shortest amount of time possible is combining heavy isolated bicep and triceps exercises with compound exercise movements that increase your anabolic hormones and increase your overall lean muscle mass.

Below are the five commandments to how to get big arms as mentioned in the video. You can get the full article here: www.weightgainnetwork.com/weight-training-programs/how-to-get-big-arms-the-five-commandments-for-bigger-biceps-and-triceps.php

1:06 - Lots of Pull Ups

Pull ups emphasize your biceps and back muscles. Most guys seeking bigger biceps do a lot of isolation movement, but don't contract the biceps from a pull up position. Troy shows one cool "bigger biceps" trick is to do isolated biceps work right before or after doing a set of pull ups.

3:22 - Compound Exercise Movements

As mentioned before, compound exercise movements increase your muscle building hormones and are the key to getting bigger biceps.

Make sure to do at least 5 heavy sets per week of the following exercises: Bench press, squat, dead lift, military press, weighted dip, and barbell row.

4:06 - Lots of Tricep Work

Your tricep muscle is actually a much larger muscle group than your biceps. Therefore, if you are seeking bigger arms you need to put a major emphasis on your triceps muscle. MOst guys training for bigger arms do a lot of biceps work, but neglect the larger triceps muscle.

4:54 - Heavy Biceps Work

If you are looking to build and grow a muscle, the sure fire formula is to overload it with heavy weight. Performing heavy, slow and controlled repetitions with standard bicep exercises such as the hammer curl, and barbell curl will break down your muscle fiber and help you build bigger arms. Train your biceps with heavy weight and you will build bigger biceps. Simple formula!

6:02 - Always combine an Arm day with a heavy compound Exercise

Troy says that you should never just go to the gym and work your biceps or triceps. THe key to building bigger arms overall is to work them in the same workout with a compound exercise movement. This will ensure that you are releasing those crucial muscle building hormones and you will get the most out of your arm training.

See the full article here:







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