How to get Sleeve Busting Arms!

Posted on August 27th, 2012 at 5:10 am by


Your arms muscles are among the smallest muscles in your body but they always seem to get so much of the attention.  The two muscle groups that comprise the arms are the biceps and the triceps.  Most people overtrain their arms with too much direct stimulation not realizing that almost every exercise that one does in the gym stimulates this muscle.

If you really want sleeve busting arms then you need to be doing compound exercises as much as possible like the bench press, dead lift, squat, push ups, pull ups and dips.  These movements stress multiple muscle groups resulting in increased secretion of growth hormones like testosterone (Blast Your Legs For Extreme Muscle Growth).  This will mean more muscle growth all over your body including your arms.

Isolation exercises to target your arms are important but should be as short as possible to avoid overtraining them especially since they are such small muscles which are utilized in so many of the exercises you perform in the gym.  If you really think about it, leg exercises such as the squat and deadlift also works your arms and so does any possible chest, shoulder or back exercise.  Therefore, you have to be very mindful of overtraining when it comes to your arms.

An effective arm workout should stimulate both the bicep and tricep muscles.  Below is a typical arm workout.


IMPORTANT: Warm Up, 5 – 10 minutes of skipping, walking or jogging.

Exercise Sets Reps Target Muscle
Standing Barbell Curls 2 8 – 10 Biceps
Incline Dumbbell Curls 2 8 – 10 Biceps
Concentration Curls 2 8 – 10 Biceps
Cable Tricep Pressdowns 2 8 – 10 Triceps
Overhead Tricep Extensions 2 8 – 10 Triceps
Dumbbell Kickbacks 2 8 – 10 Triceps

At the end of the workout try to hang as long as you can from a bar (strengthens forearms.)

IMPORTANT: Cool down, 5 – 10 minutes static stretching of your bicep and tricep muscles while focussing on your breathing.


Standing Barbell Curls, 2 sets of 8 – 10 reps

Incline Dumbbell Curls, 2 sets of 8 – 10 reps

Concentration Curls, 2 sets of 8 – 10 reps

Cable Tricep Pressdowns, 2 sets of 8 – 10 reps

Overhead tricep extensions, 2 sets of 8 – 10 reps

Dumbbell Kickbacks, 2 sets of 8 – 10 reps


* Focus on technique rather than the amount of weight being lifted.  If you have to swing the weights then this means they are too heavy for you and you need to lower the weight.  You will stimulate more muscle fibers by performing the exercises correctly which will result in more muscle growth.  To accomplish this you need to use slow, controlled movements.

* Increase the weight when you can correctly perform more than 10 reps at a particular weight.

Follow the principles outlined in this post and you are on your way to building a great deal of muscle mass onto those puny arms of yours in no time!


Facebook Twitter Pinterest Plusone Linkedin Digg Delicious Reddit Stumbleupon Tumblr Posterous Email