The biceps are often referred to as 'guns' or 'cannons' and they are the most desired body part from most people who start training. A massive pair of arms busting from the sleeves of your t shirt is an impressive look to have and its easier then you think provided you follow a sound arm training plan.
Did you know that it is actually your triceps that make up the bulk of your arms. The biceps have 2 main muscles and the triceps have 3.
BI = 2 and TRI = 3.
The triceps count for 70% of your arm size so if you want to have bigger looking arms then you need to work just as hard if not harder on the triceps.
The most effective form of arm training and build big biceps is pre exhausted training. This where you work the muscle from a slightly different angle first to create a pre pump. When you eventually move on to train the muscle of choice it will tire very quickly and you will increase your gains in a shorter period of time.
Example Biceps & Triceps Training Program
The following workout is great for building bigger biceps and triceps and increasing the overall size of your arms. The workout is a superset so you move from one exercise to the next without rest.
1a Chin Ups
1b Dumbbell Curls
Complete as many chin ups as you can for 1 set and then immediately move on to the dumbbell curl and pump out 12reps. The weight you choose should not allow you to lift more then this so it needs to be heavy.
Rest for 30 seconds
Repeat another 2 times for a total of 3 supersets.
Next move onto the triceps. Using the same principles as the biceps do the following.
2a Dips
2b Close Grip Pull Downs (Cable)
Rest for 30 seconds
Repeat another 2 times for a total of 3 supersets.
Try this workout for 6 weeks and you will see the difference in arm size and strength. It is very important that you increase the amount of weight to lift for each workout by around 5%. This gradual increase with stop your body from getting used to a certain weight and will help you build big biceps.
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 How To Build Massive Biceps and Triceps (Right Click 'save as' to download.)
You will build big biceps through performing other heavy lift exercises. Biceps are generally the next secondary muscle that gets used in many back exercises. Examples of back compound exercises that also involve the arms are:
Pull Ups
Bent Over Rows
Cable Rows
Pull Downs
The above exercises will work the arm muscles indirectly, for this reason you could choose to work back and biceps on the same day to truly exhaust the biceps muscles, or you could split the training up and train back one day and biceps another, this way you in effect get two workouts which stimulate the biceps.
Chest exercises such as pressing movements play a role in triceps development. The triceps are engaged with exercises such as:
Bench Press
Shoulder Press
Dips
You get indirect stimulation of the triceps in the above exercises. You can either choose to train chest and triceps together or on separate days.
However you choose to train make sure you follow correct technique and are consistently working it. To build big biceps you need to feed your body with the nutrients it needs to grow, therefore a high protein diet is a must.
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