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Arm Muscle - Build Upper Arm Muscle
Arm Muscles Anatomy
There are several different sets of arm muscles in the human body: the biceps, which cover the upper arm in the front, the triceps in the back if the upper arm, the brachialis muscle that covers the elbow, and the brachioradialis which covers the outer part of what we refer to as the forearm.
The arms are an important part of any training routine, for obvious reasons. Not only are they a noticeable body part, but you’ll also be able to highlight your strength gains by working diligently on your arm muscles.
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Pete Sisco's
Maximum Strength


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Large, well-defined biceps and triceps are a standard trait in bodybuilder physiques, but they’re also a great way to look good in a t-shirt or tank top – no matter what gender you are.
Arm Muscle Diagram
See illustration below for arm muscle anatomy.

Upper Arm Muscle - Bicep Muscle Anatomy
There are three major muscle groups in the arm. The biceps brachii is a two headed muscle with point of origin under the deltoid and point of insertion just below the elbow. The basic function of your biceps is to lift and curl the arm, and to also pronate (twist downward) the wrist.
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BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
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Upper Arm Muscle - Tricep Muscle Anatomy
Often neglected compared to the biceps, the tricep muscle is just as an important muscle group to train for total arm development. Your triceps make up about 2/3 of your upper arm mass - you can't afford to ignore it.
The triceps muscle is a large three headed muscle that stretches alongside the back of the upper arm and is also referred to as the triceps brachii. The three heads of the tricep muscle include: the long head, the lateral head, and the medial head. While the long head is attached to the inner part of your scapula, the lateral and medial heads are attached to your humerus – or the main upper arm bone.
The tricep muscle works in opposition to the biceps. The triceps work to straighten the arm, and to supinate (twist upward) the wrist. What you might not realize is that the triceps are actually about two thirds of the overall mass of the arm, which shows just how much attention they really need when you’re lifting weights.
How to Build Arm Muscle
A well-developed set of arm muscles needs to focus on each of the separate groups as well as how they work together. While many beginners tend to focus mainly on their biceps development, complete arm muscle development requires developing both the bicep and tricep muscles.
There are a few key points that are crucial to complete arm development:
- Compound movements should be prioritized over isolation exercises
- Arm exercises should be performed with strict form. If you're not using proper form, lower the weight you use
- Performing supersets on arm days are a great way to develop arm muscles
- Heavy weight and lower reps over light weights and higher reps
- Allow at least one full week for complete arm muscle recovery
>> Click here for Pete Sisco's Maximum Strength Strength Program
>>
Click here for Tom Venuto's Burn the Fat Feed the Muscle
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Bowflex Home Gym |
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Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.
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The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more
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Bodybuilding Revealed by Will Brink
Discover Exactly How You Can Gain Serious Lean Muscle. Discover facts on muscle building diet
tips & bodybuilding supplements told from Will Brink
- a respected authority in bodybuilding. |
- Learn about diet and nutrition
for maximum growth
- Find out what supplements truly work
and which are just a waste of money
- Learn tested training routines for
successful workouts
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Click here for Will Brink's Bodybuilding Revealed |
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