Sexy Arms

So you guys want nice bicep muscles? We all do, but understand that the bicep only makes up about one third of your arm size. Even if you only mean to get some nice looking arms, don't forget that you still need to give some attention to those triceps. While we all may want a nicely peaked and shaped bicep, In searching for killer guns, we must also approach the tricep.

But first, the bicep. There are several techniques for developing those "killer" guns, or some well shaped arms. One technique used frequently is called 21's. This technique involves doing the full range of motion of an exercise (often a biceps exercise) for seven reps, another seven reps of one half of the range of motion, then another seven reps for the other half of the range of motion. Try implementing this with a biceps exercise. An exercise to try this with is the standard barbell curl (found to be the best for developing overall bicep mass in Jim Stoppani and Joe Weubben's article "50 Best Bodybuilding Advances of the Past 50 Years" in "Muscle and Fitness" magazine.)

Lets not forget those triceps though. In the same article, the best exercise for overall tricep mass was found to be the Dip. Try supersetting (performing another exercise without any rest directly after the first set of this exercise) these with another tricep exercise such as close grip bench press or tricep pushdowns. After performing the first set of two tricep exercises take a break then repeat this method till all sets are done.

Remeber either of these principles may be applied to triceps, biceps or any other muscle; these were merely examples. Mix it up, try different techniques and find what works best for your genetics. Keep in mind some general rep ranges for developing the size you want for your arms. The typical rep range as found in Jim and Joe's article to be best for size development is 8 to 12 reps per given set.