Ever been to the "gun" show Jimmy?
Ever watch gladiator movies?
Ever been in a men's locker- ah never mind.
On this page, you will find some of the best arm exercises for building large, intimidating, gladiator size arm muscles.
Since the dawn of time men have admired and labored for large, strong arms.
In fact, ancient Spartan tablets reveal King Leonidas himself performing a set of tricep kickdowns.(perhaps I made that part up.)
Enough with the history lesson. Let's get your arms big enough to hold up your sword.
Armed and Dangerous:
The 3 areas that you will be working are the Tricep, Bicep, and Forearm muscles.
While the bicep is the flashiest arm muscle, the tricep comprises 2/3 of your upper arm. So spending most of your time doing curls isn't cost effective.
And if your guns haven't grown for a while, try the grip and forearm exercises to expedite the hypertrophy process.
With these techniques and plenty of hard work, maybe you can join Spartacus, Maximus and Schwarzenegger in the 20" arm club.
Warning Do not click here unless you want
3 Steps To Bigger Biceps ANYONE Can Follow!
By The "Muscle Nerd", Jeff Anderson
Every red-blooded male on the face of the planet wants bigger biceps!
But very few ever see the kind of arm growth they're truly capable of...
Because they don't know the 3 SECRETS you're about to discover!
After this Muscle Nerd Fitness Video, you'll never be able to walk into another gym without shaking your head in disbelief!
Disbelief at how the other wannabe's frustratingly train their arms with no progress...while YOURS just seem to GROW and GROW!
Get ready to take your arm training to the NEXT LEVEL!
Advanced "Mass Building" Technique Discovered!
You won't believe this training technique when you see it!
But the "before and after" pictures don't lie!
Forget what you THOUGHT you knew about building muscle...this breaks ALL the rules!
Strength Guru Charles Poliquin has stated "Typically, you have to gain 15 pounds of overall body weight to add an inch to your upper arm measurements. Now, if you want to go from 21 to 22-inch arms, which is enormous, it'll be more like a 25 pound gain."
So what does this mean? If you want to add some serious thickness to your arms, you will need to add to your whole body mass.
If you have hit a plateau on your Bicep development, Poliquin suggests Close Grip Chin Ups. Place your hands 4-6 inches apart, palms facing you. Pull yourself up, taking a full 15 seconds to clear your chin. Then all the way back down, taking another 15 seconds.
If you are a fan of tricep press downs, Poliquin thinks you are wasting your time. Coach Poliquin suggests that you use the follwing:
- Parallel Dips
- Decline Dumbbell Tricep Extensions
- Close Grip Bench Press
- Seated EZ Bar French Press
Poliquin Forearm Training:
To help get a Popeye look, use varying thick grips on your arm exercises.
The coach recommends these forearm training exercises:
- Dumbbell wrist curls-palms-down
- Low pulley wrist curls-palms-down
- EZ-bar reverse curls
Natural Bodybuilding Champion Hugo Rivera stresses using basic exercises and training variety for mass gains.
Here's one of Hugo's Quick Arm Gains Routine:
- Preacher Curls -10 sets of 10 (no rest)
- Tricep Dips -10 sets of 10 (1 min. rest)
- Hammer Curls -2 sets of 12-15 (no rest)
- Tricep Pushdowns -2 sets of 12-15 (1 min. rest)
Hugo has an excellent Body Re-Engineering program that he used to add pounds of muscle and get 6% body fat. Go to
Master muscle builder Jason Ferruggia states that close grip chin ups are the best bicep builder. He writes that moving your body through space creates a higher level of neuromuscular activation. This leads to greater muscular development.
Jason says to go hard and heavy with arm exercises for big guns. For more info go to