“The suns out and the guns are out!”

Well actually the suns not out! it’s been blooming freezing in the UK, I guess it is December though?

The truth is arms are one of the most visible body parts on display all year round! We all want (well anybody that I know!) a good set of arms (or more commonly known as Guns!). They make us look good,  feel strong and boost our confidence.

In this post I’m going to share with you plenty of my ‘Top Secrets‘ – which i’ve learned over the past 10 years of being fully immersed in the fitness industry.

I can categorically guarantee that what I’m about to share with you will help you to grow a robust set of arms.

That’s providing you listen to me and take action! Those guns aint gonna build themselves! As we’re also going to be keeping the rest periods short you’ll also blitz body fat (that’s what’s known as a WIN WIN!).

We’re going to look at the biceps, triceps and shoulder muscles and i’m going to be teaching you step-by-step. I’ll also be throwing in a video and a FREE workout to help you further.

Top 5 Tips for Building Bigger Arms…

1) Don’t Forget the Triceps: When most guys think big arms, the first thing that comes to mind…. is BIG biceps, but did you know that your biceps only make up 1/3 of your entire arm? As the name itself implies, ‘bi-ceps’ are only two muscles, but it’s brother muscle behind it, the ‘Tri-ceps,’ are three muscles. The tricep is a  larger muscle, making up around 2/3 of your arm. You want big arms? grow them triceps.

2) Warm Up: Warm ups are boring right? well I used to think that but then when I started warming up properly my workouts improved by 20%! Before any arm workout I always recommend warming up, especially the shoulders – as they can easily get overused, injured and cause structural problems. Here’s a video of my current warm up routine:

3) Train All 3 Heads Of Your Shoulders: How many of you go into the gym and just press weights, bench press, shoulder press, press! press! press! What happens is the front head of the shoulder (anterior deltoid) gets over worked, which can lead to injury, and poor posture (rounded shoulders, forward head tilt). Make-sure to train your shoulders from different angles and spend more time hitting the lateral and rear shoulder (posterior deltoid) muscle. Not only will your posture improve, you’ll also cultivate that ‘V-Taper’ shape that every guy wants.

4) Feed The Guns: You are not going to grow HUGE arms unless your consuming adequate amounts of protein. You should be looking to consume at least 1.5-2.5g of protein per kg of body weight. Stick to high protein foods such as: chicken, steak, eggs, salmon, mackerel, and turkey.

5) Training Frequency: You want BIG arms? train them 2-3x per week. The more your practice (providing recovery is sufficient) the more they’ll grow. Train them from different angles and focus on contracting the muscle you are working as hard as possible.

Fat Burning Arm Workout Demonstrations:

This is the routine i’m currently using to build my arms and all I can say is…

It’s brutal but awesome!

Put it this way…

I’ve had to buy some new t-shirts after doing this routine for the past 8 weeks!

This arm workout will have your guns busting out of your shirt in no time…

The Workout:

1. Alternating DB curls 3 sets x 30 reps
2. DB Incline Preacher Curl 3 sets x 20 reps (each arm)
3. Resistance Band Hammer Curl 3 sets x 30 reps
4. DB Skull Crusher 3 sets x 15-20 reps
5. Overhead Resistance Band Extension 3 sets x 25-30 reps
6. Resistance Band Tricep Extension 3 sets x 40-50 reps
7. DB Upright Row into Clean & Press 3 sets x 15-20 reps
8. Seated side Lateral Raise 3 sets x 15-20 reps
9. Bent Over Lateral Raise 3 sets x 20-25 reps

*rest only 30s between each set