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Arms are probably every male bodybuilders’ favorite
bodypart to train, the reason being that they’re in
full view more than any other body-part, unless, of course,
you re a porn star. Even if you played the lead in “Pump
Friction,” however, when you’re fully clothed
in jeans and a T-shirt, your arms hang out and scream either
“I’m a bodybuilder” or “Spaghetti,
anyone?”
A set of big guns really sets you apart, but why are they
considered sexy? It’s not so much that they’re
sexy per se, although women do love to grab onto an arm that
has some added beef; it’s more that the arms are a preview
of what the rest of your body looks like. If a woman sees
a man with well-shaped biceps and triceps, her imagination
can run wild as to what the rest of him looks like carved
abs, rock-hard glutes, solid legs.
The arms are like the hors d’oeuvres before the unveiling
of the main course. The question is, How do you build yours
so they whet the appetite of any woman within salivating distance?
One of the secrets is to always incorporate a movement that
has a high stretch component. This goes for both your biceps
and triceps; for example, incline dumbbell curls for your
bi’s and overhead extensions for your tri’s. These
exercises create a hypercontraction environment due to the
myotatic reflex. When you put the target muscle into an elongated
state and quickly twitch out of it, you create prestretch,
which in turn causes the muscle to increase its contraction
capabilities. You essentially hit more of the muscle during
any routine when you incorporate these exercises.
Here’s an excellent arm routine you can use to add more
mass and sex appeal to your arms:
Biceps
Standing barbell curls 2 x 8-10
Incline dumbbell curls 2 x 8-10
Concentration curls 1 x 8-10
Triceps
Lying extensions 2 x 8-10
Overhead extensions 2 x 8-10
Kickbacks 1 x 8-10
Notice that the second exercise in each of these routines
has a high stretch component. This sets the stage for a searing
contraction on the last exercise and a tremendous boost in
development at a much faster rate. Remember to use a quick
twitch (not a bounce or a pause, but a twitch) at the bottom
of the incline dumbbell curls and the overhead extensions
so you effectively activate the myotatic reflex.
Rest about one minute between sets, train your arms twice
a week, and in no time you’ll have women wanting to
give your major guns a squeeze and dying to see how the rest
of you sizes up to your awesome bi’s and tri’s.
Sexy Arm Exercises
| Standing Barbell
Curls - Stand upright with a loaded barbell
at arm’s length. Curl the bar up to your shoulders,
and then lower it back to the starting position. Tip:
Don’t pause at the top; keep the bar moving so
you keep tension on your biceps through the entire set.
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Start |
Finish |
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| Concentration Curls - Take
a dumbbell in one hand, bend over until your torso is
parallel to the floor and let the ‘bell hang at
arm’s length. From this dead-hang position curl
it up to your shoulder while keeping your upper arm as
stationary as possible. Hold for a two count as you flex
your biceps, then return to the starting position. Tip:
Try to twist your little finger up at the top to enhance
biceps contraction. |
| |
Incline Dumbbell Curls -
Recline on a 35 degree incline bench with a dumbbell in
each hand. From a dead-hang position curl the dumbbells
up to your shoulders simultaneously with as little upper-arm
movement as possible. Lower to the stretch position, twitch
out of the bottom and curl the dumbbells back to your
shoulders. Tip: Keep your palms facing forward throughout
the exercise to enhance biceps stretch.
Lying Extensions - Lie back on a bench
and press a loaded barbell up over your chest with |
Start |
Finish |
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| a close grip (eight inches between your
thumbs). Lower the bar behind your head and touch it to
the bench without splaying your elbows. Drive the bar
back over your chest in an arc and repeat. You can let
your upper arms move, but don’t get carried away.
Tip: To minimize upper-arm movement, think about keeping
your elbows pointing at the ceiling. |
Overhead Extensions - This is best done
with an EZ curl bar. Grab the bar in the middle position,
your thumbs about six inches apart, and press the bar overhead.
From this position lower the bar behind your head, keeping
your upper arms as stationary as possible. When you reach
the stretch position, reverse the movement with a quick twitch
and drive the bar back overhead. Tip: To minimize wrist strain,
use two dumbbells and keep your palms facing each other throughout
the exercise.
Kickbacks - Take a dumbbell in each hand
and bend at the waist until your torso is parallel to the
floor. With your upper arms next to your sides and your lower
arms forming 90 degree angles extend your forearms and contract
your triceps. Your arms should be parallel to the floor in
the top position. Lower the dumbbells, keeping your upper
arms stationary, and repeat. Tip: Try one set with your palms
facing each other and the next set with your palms facing
back.
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