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How to Build Bigger Arms!!

Increase Bicep & Triceps Size By PT John Clarke

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Everyone seems to want bigger bulging arms but the problem is that people are not training them right or simply doing something wrong. The number one mistake is doing endless biceps curls and triceps extensions to build bigger arms. This works at the advanced level but for beginners its inefficient and counter productive.

Personal trainer and gym owner John Clarke stresses that one will never big arms as long as they are under-weight. No matter how many bicep curls are done. To build bigger arms, increase your overall muscle mass fist by getting stronger and eating a lot as well as resting loads and tracking progress.

John has been training arms for a number of years and has trained a number of clients to develop big and muscular arms.

With this in mind, LA Muscle have caught up with John to find out exactly how he trains arms and which routine he is/has found most effective.

ARM DAY WORKOUT - Trained once a week

Warm up pull ups

  • A1 Standing EZ bar curls 3x12
  • A2 lying skull crusher 3x10

  • B1 seated incline dumbbell curl 3x 10
  • B2 triceps push down rope attachment 3x 12

  • C1 hammer dumbbell curl 3x10
  • C2 weighted dips 3x failure (aim to get at least 6)

  • D1 reverse curl 3x 12
  • D2 close grip push up 3x failure

As you can see from the above routine, John tends to alternate his biceps and triceps exercises and hits four different exercises for each of the muscle group. He works his arms to failure on each working sets for best results.

SUPPLEMENTATION

John takes a post workout shake directly after the workout which includes LA Whey protein and a serving of REPO. This gives him the protein and essential BCAA's the body needs after a gruelling workout for maximum recovery and growth.

John also likes to use Fat Stripper pre-contest to ensure he gets rid of any fat covering his muscles that may effect his overall appearance on the day of the show.

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Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

Personal trainer John Clarke

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