Build Bigger Arms

This is from the blog "The Blog of Jimmy Smith"  at jimmysmithtraining.com....great tips.  #7 is my favorite.

13 Tips to Build Bigger Arms:



1. Realize that your triceps account for about 65% of your total arm size and work on them more. Personally my triceps recover quicker then my biceps so I have zero problem with training them twice a week.
2. I’ve found that my arms respond best when I train them twice per week. More volume leads to more growth. Hit them with high reps on one day and lower reps on another day.

3. Keep it simple. Close grip bench press, dips and skullcrushers rock for triceps and bicep curls and close grip pull-ups are the best for biceps. Get used to them and do it often if you want bigger arms.

4. Finish off your arm workouts with higher reps cable work. It brings more blood to your arms and helps with active recovery. Best of all, it makes your arms look bigger instantly.
5. Train your forearms. Seriously, people ignore that they’ll enhance size in your biceps just like increasing the size of your shoulders will make your triceps look huge from the side.

6. When in doubt, train your arms on the same day. If you want bigger arms then your entire goal at least once a week must be to hit them together.

7. Strive to increase your pull-up and bench press numbers. If you get stronger there then your arms have to grow.

8. Don’t waste your time on silly old-school movements like concentration curls and kickbacks.

9. Make sure to not let the weight snap down. A controlled eccentric is fantastic trick to rapidly build bigger arms.

10. Make it a point to train your arms with reps around four to six. They’ll do nothing but help increase the size and strength there.
11. Keep your sets around nine for the biceps and nine for the triceps. Ignore the magazine workouts of fifteen set bicep blitzes.

12. Learn to love not being able to move your arms for a day or two after you train them.

13. If you want bigger arms then you’ll have to eat big on the day that you train them. No if, ands or buts about it.

Blast away Fat

Step up your cardio with interval training to blast away fat! Check out these bullet points from an article found at Mens Fitness online:

Boost your cardio with intervals and torch more calories by Elyse Dupre.

Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. To help you make those sprints as effective as possible, we asked Phil Campbell, an interval-training expert and author of Ready, Set, Go! Fitness for his best fat-burning tips.

Warm-up

• "You want to take your heart rate up progressively," Campbell says, "Focus on large muscles like the hamstrings and quads. Try ankle circles, knee circles, some light hip stretches—they all get your muscles and ligaments prepared to fire faster."

Time Your Sprints

•  "The key is to get totally winded in 30 seconds or less," he says, "If you're on a treadmill [or an exercise bike], start sprinting as the machine speeds up. When it reaches top speed, go all out for 30 seconds. Then slow it down and go nice and easy for 90 seconds to recover." If you're running outside, try to cover about 200 feet—roughly half a city block—as fast as possible. Walk slowly for 90 seconds to cool down, then repeat your course.

Straighten Up

• Almost everyone leans forward when they work out on a cardio machine. This lets you use gravity to pull you forward, making the effort a bit easier. "If you stay upright during your sprints," Campbell says, "it keeps the intensity on your muscle the entire time."

Never Rush Recovery

• You get the biggest spike in calories burned when your body is forced to transition from a state of rest to a state of full-on activity, Campbell says. "Even if you feel like you can go all out again after just 30 seconds, you're still better off waiting the extra minute and then pushing yourself even harder."

Go Gradually Outdoors

• "When running outside, start with 50 percent of your top speed on your first interval. Go up to 60 or 70 percent on the next and so on." Push your body as hard as you can as you get into the groove of the workout, says Campbell.

Don't Count . . . Sprint!

• "You should never feel duty-bound to do two intervals today, three the next time you work out, and four the time after that. The overall intensity of the intervals you complete is more important than how many you do in any given workout."

Fast Fact: You can burn 500 calories by running ten 100-yard sprints.