"I want guns of steel and a six pack! Can you help me?"So runs the basic question so many guys ask.
I have two possible solutions for you -
1) Go buy a bigger shotgun, and while you're at it, pick up a six pack from the nearest gas station.
Problem solved. Read no further.
2) If you meant you wanted to have bigger biceps and triceps and a defined core, then my answer is still quite simple, but not quite so easy to accomplish as the first solution. You'll have to put forth some effort and hard work.
Muscle magazines are filled with all sorts of new and exciting arm routines. "Want bigger arms? Then follow this mind melting, hard core routine of 49x11 work supersets of biceps and triceps 2 times a day for just six weeks, and you'll add 20 inches to your arms in no time!"
Of course I'm exaggerating (a bit), but you have to admit that sometimes these routines can seem pretty ridiculous. Unless you're taking a laundry list of pharmaceuticals (a.k.a. steroids), the sort of high volume, high frequency routine listed above just won't cut it.
As it turns out, many of the routines you'll read about on a typical broscience website or in a muscle magazine are designed by and for steroid using freaks of nature. They're made to be over-the-top routines, so you'll buy some of the overpriced supplements they're marketing as "necessary" to better improve the results you'll get from following their crap routine. These routines might work perfectly well for them, but not so well for the typical Joe or Jane with normal human recuperative abilities and a busy life filled with time consuming obligations, not to mention a budget that need not include some overpriced, and poorly researched supplements.
Have hope though. There is a routine out there that can work for you. To find it, however, we have to look for routines that normal, natural bodybuilders have used, and used to great effect on a consistent basis.
Before the era of widespread steroid use, people were still able to build for themselves impressive physics, and they did so using more moderate and intelligent techniques. Moreover, they used techniques that worked best for them based on self-experimentation and self-knowledge.
Such being the case, it can nevertheless still be a difficult task to narrow down the most effective routines one can use, even when we sift out all the muscle magazine junk. However, I can assure you that there are some proven methods that work incredibly well.
When we consider a weight training routine, there are several key variables to keep in mind: exercise selection, volume, frequency (both relating to the frequency of occurrence for specific lifts and to the frequency of weight training sessions in general), the intensity of the weight being lifted, and the speed at which said weight is lifted.
Seems complicated, no? But, it only seems complicated because some people miss the forest for the trees; they worry so much about all of these variables that they never actually get anything done. Paralysis by analysis has them trapped.
In my experience, and the experience of many others, getting bigger muscles boils down to one simple variable: getting stronger. Now you can get stronger by manipulating any one or number of the above complex of variables. So long as you're getting better is some respect, size gains will likely follow.
Say you start out bench pressing 135lbs for 5 reps. Don't you think that if you can improve your bench to where you can lift 250lbs for 3 reps, or 135lbs for 20, that your chest and triceps will reflect that improvement.
We could debate all day whether improving in one variable or another is more effective, but it nevertheless remains that in both situations you will see an improvement in your physic.
So step number 1 to getting bigger arms, and bigger muscles in general is to get stronger.
Step 2 is to get stronger in relevant exercises.
Some people out there are hard core advocates of what are referred to as the "Big 3." These are the deadlift, back squat, and bench press. Throw in some weighted chin-ups, barbell rows, and military presses and you'll have created a perfect storm for muscle building. But, a key caveat here is that a well balanced routine includes all or some variation of these lifts. You'll find some people out there that say, "if you want bigger biceps, do barbell squats." While, yes, you do have to use your arms to a certain extent to stabilize a heavy barbell on your back, and yes doing so will give you bigger arms to a certain extent, doing weighted chin-ups (with your palms facing you) will build an impressive set of biceps much more efficiently. Just take a look at this guy:
This is a picture of Martin Berkhan. He got his biceps from doing a mix of weighted chin-ups and close-grip chin-ups, and by maintaining an all-around dedication to hard work, and self-knowledge about what worked best for him. His article entitled The Minimalist really sets forth some of his basic philosophy regarding weight training. Check it out if you're curious.
With all of this having been said, you came here to look for practical advice, not head in the clouds philosophical rantings. Here's a couple of routines that I feel would prove incredibly effective for most people looking to get "bigger arms" and bigger muscles in general, especially those just starting out:
Routine 1:
Workout A
Romanian Dealdift 3x6-8
Standing Barbell Military Press 3x6-8
Pull-ups (Weighted if Possible) 3x6-8
Chest Dips (Weighted if Possible) 3x6-8
Supinated-grip Barbell Rows 3x6-8
Calf Raises 3x8-10
Workout B
Back Squat 3x6-8
Bench Press 3x6-8
Chin-ups (Weighted if Possible) 3x6-8
Triceps Extension 3x8-10
Biceps Curl 3x8-10
Abs 3x8-10
*Do this routine 2-3 times per week on non-consecutive days, alternating workouts at each session.
Routine 2:
Workout A
Bench Press 3x6-8
Supinated-Grip Row 3x6-8
Standing Barbell Military Press 3x6-8
Chin/Pull-ups (Alternate from workout to workout) 3x6-8
Chest Dips (Weighted if Possible) 3x6-8
Workout B
Back Squat 3x6-8
Romanian Deadlift 3x6-8
Calf Raise 3x8-10
Abs 3x8-10
Biceps Curl 3x8-10
Triceps Extension 3x8-10
*Do this routine, working out 3-4 times per week, doing each routine either 2 times per week or every 4-5 days. You'll note that biceps and triceps work is done on the legs day. I've set this routine up this way to allow for these muscles to get hit with a greater frequency (one of the variables I mentioned earlier).
As far as intensity goes, lift weight that feels like an 8 on a scale of 10 for perceived exertion. Also, be sure to be adequately warmed-up (I'll go into more specifics on warm-ups in a later post).
Each rep should be performed under control and with proper form (check out this link if you want further instruction on proper technique).
Take about 2-3 minutes active rest in between sets (i.e. move around and don't sit still between sets). Some evidence suggests that active recovery is preferable to passively sitting around between sets.
In Part 2 of this series, I'll address fat loss and show you how to uncover the muscle (and the six pack) you'll have built up by following the above routines. So stay tuned!
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