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If you’re like me, you’re labeled a hard-gainer. A hard-gainer is an individual who has a high metabolism and a hard time adding quality weight and size. To add mass and strength to your overall body frame, as well as your arms, please read on. The method I’m going to share with you not only worked incredibly well for me, but for many of my friends, too.
Ever since the age of 17, I’ve always been fascinated with body building and power lifting. Not only did I want to build confidence within myself, but most importantly, attract the opposite sex – GIRLS! I was your basic teenager.
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As a hard-gainer, it’s almost impossible to add mass or bulk to an existing body frame. Like any teenage boy, I would immediately reference all of the body building and muscle magazines. I would pour through and try out all of the latest and greatest routines. Little did I know, I was setting myself up for failure each and every time. Again, I did not have that type of body structure.
One day, I came across a body building book that focused on squats, dead lifts, and bench presses. Those three core exercises were all that were discussed. The focus of the book was on compound, multi-joint exercises, and abbreviated, focused training.
You see, the biceps, triceps, and forearms are considered secondary or assisting muscle groups. These muscles assist the larger muscles, back, chest, shoulders, with lifting weight.
The typical body building routine has an individual training not only the chest, back, and shoulder muscles directly, but then follow-up with training those secondary muscle groups, the biceps, triceps, and forearms.
WRONG!
If you truly want to build your biceps, triceps, and forearms, stick with JUST the core, basic, compound exercises that focus on those larger muscle groups, chest, back, and shoulders. Again, those core exercises are squats, dead lifts, and bench presses. I would also strongly suggest pull-ups, my FAVORITE for building massive biceps, and shoulder presses, another favorite for building massive triceps.
The aforementioned core exercises completely drain those secondary muscles when done properly. Once you’ve completed a routine focusing on those core compound exercises, you shouldn’t have the strength nor energy to even think about performing bicep curls, hammer curls, concentration curls, Cambridge bar or overhead extensions, press downs, or close-grip presses.
FOCUS on the core compound exercises, eat good food, get plenty of rest, and watch your arms grow like inflating balloons! I promise! This has worked for me, and my friends. Give it a try!
