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bjbjqPqP Mike Chang: What s up YouTube? It s Mike. In this video I am going to teach
you how to build huge arms. So there is a couple of things that you need to learn when
it comes to how to get big arms, and here s one that a lot of people don t realize,
I didn t realize. And so like for years ago when it comes to building big arms most people
when they think about it, they are going to go build their biceps, they are going to go
there and they are going to do a whole bunch of curls; and the trick and the key is actually
your triceps. Surprised, right? It s weird, because triceps aren t the back and you don
t ever really think about it because you don t see it as often, but big triceps is the
key to having your arm look just huge. Because no matter how hard you train your biceps they
will not get as big as your triceps. It s kind of like your quads and your hamstrings.
So your quads are basically the front of your leg and hamstring is the back. When you are
training your biceps like crazy, trying to get your arm to be really big, it s kind of
like training your hamstrings like crazy, like somebody doing leg curls all day instead
of doing heavy squads or heavy lunges or leg practices and stuff like that to make the
leg look bigger. You ve got to train your triceps. So this way when you go ahead and
have big triceps they ll come out like crazy out here, and your biceps will still be good,
but they won t look -- they will look big totally but it s your triceps, it s not an
illusion. So I have a buddy, his name is Moe, and I remember I met him over there in New
York a little while ago, and man, his arm look gigantic, I mean, when I looked I was
like, Holy Crap! When we really got side-by-side and we actually like measured arms, it s all
like, man, god, this dude s arms are huge. Actually his arm was of the same size as mine
but his arms looked bigger, and I was like, man, how this guy what s up? I started noticing,
well, his biceps were good but his triceps were just full and so big, it just look enormous,
so if you want to get big arms and also you want to look like you have big arms, build
those triceps. So exercises to build big triceps. First exercise is the Close Grip Bench. You
are doing a bench press, you want to go close, so this way a close grip is basically here
s your shoulders right here, you want to go inside your shoulders. Now keep in mind though,
when you re going close you may put a lot of stress on your wrist, so there may be a
different variation how you want to hold it, you may hold the bar like this, or you may
have your thumb over or you may want to just adjust it a little bit this way or that way,
but if it s really bothering your wrists a lot then you may want to go just a little
wider, but the wider you go the most chest it works and less on triceps. And if your
goal is to bring out those triceps, you want to go as close as you can, you don t have
to have a touch, that s just really too much stress but get as close as you can on a Close
Grip Bench, that s one of the key things in building a big *** tricep. Another one is
Skull Crushers, and that s where you grab an easy curl bar, one of those curl barbells.
You can lay down, lay down on a flat bench, you can do Skull Crushers, you can actually
do it on an incline too and there is a lot of different variations of how to do that,
worry about the range of motion when it comes to Skull Crushers. The name Skull Crusher
is basically where you hold a bar and you are like crushing your skull, but don t take
it literally, instead of having it go to your skull or to your forehead have it go above
your head, it s much safer and if it gets higher you don t smash your forehead. Last
thing you want to do is walk around like a big knot on your head, nobody is every going
to believe you that you got it from working out and probably you can t figure you got
beat up. So stay away from that, go above your head for Skull Crushers and worry about
getting good range of motion. Try to go as far as you can so you can really, really bring
in those triceps instead of just like that, go as far as you can and then come all the
way up, really good exercise to bring out really good triceps. Another one is, Dips.
When you are doing Dips, the best ones to do aren t really the Bench Dips because it
s harder to put pressure on your triceps, you want to do the ones to where you have
like a parallel bar, and you don t want to go super-wide on them because it works on
your chest, you want to come a little bit closer to where about shoulder width and you
want to keep your body just lean forward just a little bit. If you lean forward too much
you are going to work on your chest, so lean forward just a little bit and then come to
about 90 degrees right here, and if you see my triceps right here that s the muscle that
works when you are doing Dips, it s going to look like that. So Dips are really good,
once it becomes too easy with your bodyweight you can go ahead and put a weight between
your leg, you can try to wrap one with your feet, or sometimes you can get one of those
bells that have a chain at the end so this way you can hook like a dumbbell or hook like
a -- like weight a plate on it, so this way you can do Weighted Dips. So now that we covered
tricep exercises, some of the bicep exercises are important, not as important for getting
huge arms, but it s still going to go ahead and really look really good. So bicep exercises,
the primary two exercises you want to stick with are going to be barbell and dumbbell.
Straight bar barbell curls, your grip should be about shoulder-width, you don t want to
go too wide, it does work inside of your bicep a little more when you go wide, but if you
want the overall size, you want to go with moderate and a neutral grip which is basically
your shoulders. Straight bar or you can go with the easy curl bar again. Easy curl sometimes
doesn t put as much pressure on your biceps because it allows your wrists to take a little
bit more. So whatever is really comfortable for you, those are -- that exercise is really,
really good for building good biceps. Another one is Preacher Curls, where you put your
arm on a bench. So this way it really isolates the biceps and doesn t take all day, so you
don t use your forms for all of the lifting. When you are doing a lot of curling, a lot
of times if your form is too strong and it may take over a lot of lifts, so if you want
to build good biceps and you don t feel it always, and you don t feel it always when
you are working on it, you want to isolate it, so Preacher Curls is really good. Another
good one will just be dumbbells, you can grab two dumbbells and you can either do alternating
curls or you can do curls together with both arms, the key on curls -- and here s a cool
tip. When you are curling -- let s see if the camera can see this. Okay, so when you
are curling, you want to get your pinky and you want to turn it on the top, just a little
bit, and you kind of see that right here, right? So you don t want to curl it like this,
you want to turn just a little bit, that little bit right there is going to allow you to work
on the peak and work on your biceps a lot more and also notice my wrists, it s really
straight. A lot of guys especially when they first start working out, they don t realize
this, when they curl they go like this, you notice how the wrist is curled. What it does
is it works on your forms too much and doesn t bring in enough bicep. So make sure when
you are curling if you keep your wrists straight at all times, so you can go ahead and have
the best chances of bringing out your biceps instead of having your form do all the work,
and at the end you are going to look like Popeye s with big old forms and no bicep,
which is okay if you want to look like Popeye, not saying Popeye is not cool, he is a cool
guy, he eats a lot of spinach, but that s how you go ahead and I really emphasize those
biceps. So those exercises are awesome for building some big *** arms. Don t forget,
triceps is the key, and if you want to go ahead and build the forearm you have to work
in your shoulders. So shoulders, military presses, side laterals, the best for that.
So full workouts on how to -- not only just build your arms but your entire body. Check
out HYPERLINK "http://www.sixpackshortcuts.com" sixpackshortcuts.com and see you in the next
video, thanks for watching, guys! [Music Playing] hxq< gdA& hy} gdA& :pV3 urn:schemas-microsoft-com:office:smarttags
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