Put 2 Inches On Your Arms?

[kdsmith27 14]

Put 2 Inches On Your Arms?

Are big arms important for wrestling? Well, strong arms are... and wresting is one of the few sports where strong biceps are essential to maximum performance.

First, a couple of facts about training arms:

1. You only need to train arms directly one time per week. If you are 'specializing' on training your arms to be stronger for wrestling, you might want to consider performing a split routine (although full body workouts should be the bulk of your wrestling strength workouts) where you train arms directly only one time. This is due to using multiple exercises for biceps, and triceps.

2. Use two exercises for the biceps. The biceps is a muscle with two 'heads.' In order to hit both the long head and the short head, while also getting the important brachialis (forearm) muscle, you should use a basic curl movement and a hammer-curl movement.

3. Use two exercises for the triceps. The triceps muscle is a muscle with 3 heads, and therefore it makes up 2/3 of your total arm size. In order to hit all 3 heads of the triceps muscle you need 2 exercises each workout. The first exercise should be a pushdown movement. The second exercise should be an extension of some type.

4. Perform no more than 3 sets for each exercise. The first set is a warm-up set, using about 50% of the weight you will use on your top set. The next set is your top set. Choose a weight that will allow you to reach momentary muscular failure (the point at which you can no longer perform a complete repetition in perfect form). Then reduce the weight by 20% and perform a second set to momentary muscular failure.

With these points in mind, here is a 12 minute biceps workout that will put some good size on 'the guns' and most importantly, killer arm strength for wrestling:

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Barbell Curl (with an Olympic bar or a 'thick bar') - 3 sets (see above)

Rest just long enough to set up for next exercise.

Dumbbell Hammer Curl - 3 sets (see above)

Pushdowns (with thick bar, shoulder width grip) - 3 sets (see above)

Rest just long enough to set up for next exercise.

Weighted Dips - 3 sets (see above)