Harder - Bodybuilding: Arm Bible: 39 Best Workouts For Bigger And Stronger Arms
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Copyright 2015 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. All pictures are under creative common license by db.everkinetic.com
Your Bonus : Get FREE ACCESS To My Bodybuilding For Beginners Program 
The 3-Part Program Includes: 1) My Workout Routine That Made Me Gain 10 Pounds Of Lean Muscle in under 6 Months, Training Only 3 Times Per Week 2) Everything You Need To Know About Workouts, Nutrition and More 3) And All The Beginner Mistakes You Should Avoid I care about my readers and only give advice which is proven to work and that I have personally tested. >>Click Here To Get FREE ACCESS To My Program<< Other Books By Felix Harder 
Click On The Cover To Go To The Book Table Of Contents The Different Macros Explained Bent Over Barbell Row Bent Over Dumbbells Row (Single Arm): Cable Row T-Bar Row Lat Pulldown Bodyweight: Pull-up Barbell Curl Alternating Dumbbell Curls Alternating Hammer Curls Preacher Bar Curls Cable Curls Machine Preacher Curls / Biceps Machine Concentration Curls Bench Press Dumbbell Bench Press Incline Bench Press Incline Dumbbell Bench Press: Decline Bench Press Decline Dumbbell Bench Press: Bodyweight: Push-up Wide Push-ups Triceps Push-ups Exercise Ball Push-ups Bodyweight: Triceps Dip Lying Triceps Press / Skullcrusher Triceps Pushdown Seated Triceps Press Triceps Dumbbell Kickback One Arm Triceps Extension
It is safe to say that all gym goers want great arms, but many are not getting the most from their arms training. It is time to train your triceps and biceps not only harder but smarter. I'm going to teach you everything you need to know to get bigger and leaner arms. We will start with the anatomy of the arm muscles. As you will see, not all muscles are created equal. The second part of the book covers the best workout routines you should be doing for optimal muscle growth.
I listed every exercise and the exact amount of reps you should do. Part three is all about nutrition and supplements. You probably know that the right foods are even more important than the right training. But what exactly should you eat, and what supplements do you need? Dont worry, I got you covered. At the end of the book I included a huge list of over thirty arm exercises! Each exercise is explained in detail, with a picture, safety tips and possible variations.
This includes their functions and specific location. Only when you know how each muscle works, can you train them properly. Of course you dont need to remember every last detail about muscle anatomy. To train effectively, focus on understanding where the arm muscles are located and what their exact functions are. Our arms are made up of several different muscles. - The brachialis, which covers the elbow. - The triceps, which is positioned in the back of the upper arm. - The brachioradialis, the muscle that covers the outer part of the forearm. 
Image by: Carl Fredrik Most important facts: - The biceps brachii is a two-headed muscle (long and short head). - The biceps brachii forms most of what we consider the bicep muscle. - The biceps brachii forms most of what we consider the bicep muscle. Most exercises aim at causing hypertrophy in this muscle. - Connected to the bone of the arm by several tendons. Detailed explanation: The biceps muscle group, with its most important muscle the biceps brachii, is composed of two heads a long head and a short head. Both the long and the short head of the biceps brachii originate (starts) at the shoulder blade (scapula), and inserts (ends) on the forearm. The main function of the biceps is to bring the forearm to the upper arm to flex the elbow. However, there are two more functions to the biceps that many people are not aware of, which is the flexion and abduction of the shoulder and the supination (externally rotation) of the forearm.
In order to train the biceps in the most efficient manner, you have to understand all of their functions. A side note on genetics: Not all of us can attain the gigantic peak we think of when we imagine big biceps, because this peak is genetic. That means some people have a longer biceps muscle belly than others. In this case the tendon that attaches the bicep to the forearm originates later and can create a larger peak. Training: The basic movement to train the Biceps muscles is the curl. Curls can be done with three types of grips: underhanded, neutral and overhanded.
Changing your grip will affect how each muscle is working: - Supinated Grip (palms facing up): hits the biceps most effectively. - Neutral Grip (palms facing legs): will maximize development of brachialis, due to direct line of pull. - Pronated Grip (palms facing down): will work the brachioradialis.
Most important facts: - The Brachialis muscle is found under the Biceps Brachii. - Responsible for flexing the elbow. - Helps achieve a fuller and rounder look in your arms. Detailed explanation: The Brachialis is a deep muscle under the Biceps Brachii, responsible for flexing the elbow. It starts at the lower front section of the humerus and inserts around the inner forearm bone (coronoid process of the ulna). The Brachialis is able to produce force regardless of the position of the shoulder or forearm. Even though the Brachialis makes up a smaller portion of the arm, it should not be neglected. When targeting the Brachialis during your workout, you will achieve a fuller and rounder look in your arms. They will get the peaked look that many bodybuilders have.
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