The amount of lifting that is required for serious muscle mass requires a good schedule. As part of that schedule you’ll likely be breaking your routine up into sections. There just isn’t a way to work your entire body to exhaustion all in the same session. A good start is upper body and lower body. The upper body though can be broken down even more. Separating the upper body into chest in one session, and arms in another will allow you to get even bigger muscle mass gains.
The following are some of the best arm exercises for getting bigger and gaining serious muscle mass.
Bicep Curls
Positioning – This can be done many different ways, but one of the best is to use a curl bar. Sections of the bar are angled so that your hands rest at an angle. Simply by grabbing the bars outside grips, underhanded you know that you are in the right position. Your arms should be nearly extended with the bar resting against your thighs.
The Curl – Squeezing the muscle tightly bring the bar up to your chest. Make sure that your elbows remain in the same position throughout the entire curl. Do no let them move back and cheat you out of muscle mass gains.
The Down Phase – From its position at chest level return the bar to it’s starting spot by moving back on the same path that it traveled on the curl. Do not let it go down vertically. The resistance provided when you control the weight on the down phase can add significant muscle gains.
Tricep Extensions
Positioning – Place your knee on a flat bench. Your other foot should be flat on the ground and your body should be parallel to the bench and directly above it. Place the hand that is opposite the knee (i.e. right knee, left hand) flat on the bench. Use the other hand to grab the dumbbell from the ground, it should be on the side opposite of your foot. Lift the dumbbell so that your elbow is bent at 90° the upper portion of your arm is parallel to the ground.
The Extension – In a smooth motion extend the dumbbell back until your arm is straight. Squeezing your tricep from start to finish will help increase muscle mass.
The Down Phase – Make sure that your upper arm stays parallel to the floor by maintaining a steady pace for the weight. The controlled descent back to the 90° position will help with muscle gains as well.
Hammer Curls
Positioning – This exercise is done with dumbbells. With one in each hand, your arms should hang down at your sides. You palms should be facing in toward the center. This should leave the dumbbells parallel to each other.
The Curl – Squeezing the muscle tightly bring one dumbbell up to your shoulder by bending your elbow. Your elbows may move more than they did on the bicep cur but make sure you are lifting the weights not swinging them. Also do not cheat your muscle mass gains by using the down swing momentum of one hand to fuel the up swing momentum of the other. Pause between each motion and make sure you get the most out of your routine.
The Down Phase – From its position at shoulder level return the dumbbell to it’s starting spot by moving itback on the same path that it moved upwards. Do not let it go down vertically. The resistance provided when you control the weight on the down phase can add significant muscle gains. Throughout this motion, both up and down, the weight should stay in the same alignment, do not rotate or turn it through the motion.
Rope Pulldown
Positioning – This exercise is done on a cable machine, with a rope-handled attachment. Place your feet shoulder width apart and face the machine. The rope should be set so that when it is at rest your elbows can be tucked against your sides.
The Pulldown – Keeping your elbows pinned to your sides, grab the rope handles and pull down. The only movement should be the extension of your forearms downward. When you start the motion your hands should be next to each other. They should expand out increasing the angle of the rope handle throughout the downward motion. Make sure to keep your torso straight up and down. Do not lean over your hands, you will end up pushing down and cheating yourself out of muscle mass gains.
The Up Phase – The weight on the rope will return it to the starting position as quickly as you let it. Resisting the return is one of the ways to see improvement in your muscle growth. Most exercises for gaining mass are done with free weights but this exercises impact makes the machine a good bet.
French Curl
Positioning – This exercise uses a curl bar. Sections of the bar are angled so that your hands rest at an angle. Simply by grabbing the bars inside grips, overhanded you know that you are in the right position. Your arms should be nearly extended with the bar resting against your thighs. This can be done on a curl bench, or standing with your feet shoulder width apart.
The Curl – Squeezing the muscle tightly, bring the bar up to your chest. Make sure that your elbows remain tight against your sides throughout the entire curl. By keeping them in one spot you are targeting the muscles individually.
The Down Phase – From its position at chest level return the bar to it’s starting spot by moving back on the same arc that it followed upward. Do not let it go down vertically. The resistance provided when you control the weight on the down phase can add significant muscle gains.
