Summer is coming quicker than you think. It is never to soon to start working on building those arms so that when summer is here your arms are just busting out of your sleeves.
With the proper trianing and nutrition you can easily make a huge difference in your arm size in just a couple of months.
When setting out to build big thick arm muscles you want to make sure you know what you are doing and what muscles are the most important to work on to get the most out of your workouts and to maximize your gains.
Upper arms are Triceps and Biceps with your Triceps making up about 2/3 of your upper arm and your Biceps taking up the rest.
So what muscle does it appear you should focus on the most?
Yes your Triceps of course if you truly want big thick upper arms. Some people will want to work their Biceps still too much because you see the Bicep first when looking in the mirror. I call the Biceps vanity muscles. Good to work but not the right ones if you want massive arms.
Although don’t think you shouldn’t train your Biceps that’s not what I am saying. I just want you to train and focus more on your Triceps because they will give your upper arms the biggest gains.
Triceps are made up of 3 heads or parts and Biceps are made up of 2. That’s why they are called Tri and Bi.
To get the most size out of your arms you want to train your long inner Tricep head with heavy weight. You can train the outer smaller head if you want but I wouldn’t use really heavy weight for the outer Tricep head as you will just over train that muscle and you are exerting energy you should be using on the long head.
Some great and probably the two exercises you should focus on for Tricep size is the close grip bench press and the lying skull crushers. Both will give you great size.
For complete instruction on how to use these exercises with set and repetition recommendations for size I recommend you read the following 2 articles. There is even video instruction.
How to build Big Triceps with Close Grip Bench
Building Big Thick Trciep Muscles with Skull Crushers Exercise