By: MuscleSports.net

Building big sculpted muscular & defined arms…

Arms are by far one of the muscular areas of the body that interest the greatest number of bodybuilders. This workout builds mass, shape and definition all in one!

To most bodybuilders arms are by far, the number 1 area of the body that holds the greatest interest and admoration. Even with limited time and less perfect training equipment both the beginner and advanced bodybuilder will somehow find the wherewithal to include some type of arm work in his or her schedule. As a result of this fascination with arms many new and innovative training routines are constantly being brought to the attention of the Arms -happy public.

A training system which allows a terrific muscle pump, increases core strength due to the use of heavy weights and can be completed in a short period of time is called the Two for One System. Here is how it works. You perform two sets of six reps of an exercise, with one minute rest between them. Then immediately following the second set, do one set of another exercise using ten to twelve reps. The first exercise should be of an isolated nature; the second one a compound exercise that uses both the muscle that you are training with assistance of other associated muscles.

This method of training is particularly effective on triceps that stubbornly refuse to pump up or grow. If you enjoy training heavy and light, then you will enjoy using the Two for One System. Here is a workout that has proven effective in overcoming many a sticking points:

Triceps

Dips — 2 Sets of 15-20 reps (Warmup)
Lying Tricep Extensions — 3-4 sets of 6-8 Reps (one minute rest)
Close Grip Bench Press — 3-4 sets of 10-12 reps
Tricep Pushdowns (Straight Bar) — 3 sets of 6-8 reps (one minute rest)
Overhead Dumbbell Extensions - 2-3 sets of 10-12 reps

Biceps

Dumbbell Hammer Curls - 2-3 Sets 10-12 reps (Warmup)
Preacher Bench EZ bar Curls — 3-4 sets of 6-8 reps (one minute rest)
Bent forward, Barbell Concentration Curls — 2 sets of 10-12 reps
Incline Dumbbel Curls - 3-4 sets of 6-8 reps (one minute rest)
Shoulder width Reverse Grip Chins — 2 sets of 10-12 reps

There are many variations of this type of training which can be used to increase the intensity of the workout. To greatly intensify the workload you can finish off your last set of each exercise by doing about ten single reps with about 30 seconds between each one. Alter your last possible rep, start reducing the weight of the bar and do descending sets for three or more reps until you can not possibly move your arms.

A short, fast productive training session like this will leave your arms flushed, bloated and you will have a sense of accomplishment as you look forward to your next training session.

Tags: arms