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August 15, 2005

Pythons, Guns or Biceps?

So I have a confession to make. I like to flex my biceps (And yes, those are my biceps in the photo). Call me a narcissist, but after the hours spent shaping them in the gym, I am proud to stare. People usually react by spitting in my general direction or ask me where they can find a pair. In both cases, I usually recommend two investments: a barbell (which can unfortunately also be used as a weapon when frustrated), and a good weight gainer (though the abundance of Oreos and candy in the office has forced me to reconsider this recommendation).

Luckily, building great arms (along with chest, back and abs for that matter) does not require a gym membership. Unless you are going for 20 inch guns (in which case a gym may be required), bodyweight exercises and curl bar (which can be purchased inexpensively at any sporting goods store) are the best prescription for toning your body.
Now the problem many people have when working arms, is putting too much work in to the bicep alone. On it’s own, the bicep is a very small muscle, and without the triceps (the back portion and 2/3’d of the arm) the bicep can only grow so big. So by concentrating the tricep, you can stimulate growth in both areas of the arm. Training the tricep can be achieved through simple exercises like a diamond pushup, and skull crushers (they should have thought up a better name) with a curl bar. For biceps, the smaller portion of the arm, normal wider grip pushups, and barbell curls should make you feel the burn.

As the larger part of the arm, the tricep should trained more frequently (generally 2 times a week, 6 sets of 8-10 reps).Biceps generally only need to be worked once a week, and an easy way to save time is to pick a day to train both parts together. Building your triceps will not only make your biceps stronger, but increase strength in other areas of your body. But beware, before long, whether you want to look like Arnold himself, or even Mickey Rourke you will find yourself peering in the mirror at the masses of muscle on your arms. Take it from me, it can be addictive!

Posted by Chris Kelly at August 15, 2005 11:56 AM

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