Bill Pearl's Workout for Big Arms - Old-School Bodybuilding Workout

If you're a fan of Old-School Bodybuilding then you've probably heard of Bill Pearl. If you prefer reading modern bodybuilding articles and magazines then you can skip reading this because the old-school training approach differs from modern bodybuilding techniques. 

Bill Pearl was a bodybuilding role model since 1950's and he began earning bodybuilding titles in 1953 when he was named Mr. Southern California. After that, he also earned titles Mr. California, Mr. America, Mr. USA and Mr. Universe (5 times).

Bill Pearl was the first professional bodybuilder to author bodybuilding training courses. He also continues to teach people about training techniques through his books including "Getting Stronger: Weight Training for Men and Women." You can also check out his official website www.billpearl.com.

By only taking a look at Bill Pearl's pictures you can see that his arms were his strong areas. He had a huge triceps and very big biceps. Bill Pearl mostly used basic movements in his workouts to build his muscular physique. 

This workout was written by Bill Pearl for an old bodybuilding magazine long time ago, in 1968. Now, if you are ready, check out Bill Pearl's favorite arms exercises:

TRICEPS PUSHDOWN ON LAT MACHINE

Bill recommended 4 sets of 10 reps with a perfect form. While performing this exercise keep your arms to the side of your body and your elbows fixed through the whole movement.

SEATED DUMBBELL CURLS

Again, Bill recommended performing this exercises with 8-10 reps using a good form. While performing the exercises keep your back straight and don't use momentum to curl the weights.

TRICEPS BARBELL EXTENSION

Bill performed this exercise with 4 sets and 8 reps while keeping his elbows high and using 8-inch hands spacing.

TRICEPS DIPS ON STOOLS

Bill Pearl preferred the stool dip over the parallel bar dip. Here he recommended 3 sets of 10-12 reps and holding feet higher than hands (see picture).

STANDING BARBELL CURLS

Use 4 sets of 8-10 reps and don't cheat by swinging the barbell and don't bend over backward. Keep your curls strict. 

That is it, simple 5-exercises workout written by old-school bodybuilding legend Bill Pearl which you can include in your workout routine to build bigger and stronger arms.

How to Get Bigger Arms - BIG ARMS WORKOUT

Okay, you want to have bigger arms, that is why you are reading this article. Arms are one of the body parts that we first notice on someone who lifts, especially on summer, with the shirt on or off. Most beginning lifter starting going to the gym to lose some fat and pack on a few pounds of muscle especially on their triceps and biceps.

To be honest, there is nothing so impressive than having huge and muscular arms. Every guy in the gym wants it and ladies like to see them too. Maybe that is exactly the reason why are you looking to get bigger arms. To be noticed by lifters in the gym and especially by ladies.

What are you going to need to get bigger arms fast?

- Hypertrophy training

- Muscle-Building Diet

- Rest

Those are three things that are important for building any muscle.

To build bigger arms you will need to use the right exercises. You won't build bigger arms by training on machines, that must be clear. You need to lift heavy iron to make your triceps and biceps get bigger and stronger. 





I recommend a workout starting with barbell exercises which allow you to lift heavier weights, and then isolate your arms muscles with dumbbells. Also, to build bigger arms fast you can try supersets.



For those who don't know what are supersets, supersets are performed when two exercises are performed in a row, without a pause between them.



High volume workouts and supersets are key to bigger arms. 



For example, if you are planning to do both arms muscles, triceps and biceps, on the same day you could perform a superset of biceps curls immediately followed by triceps extensions. Combine a biceps exercise with a triceps exercise. A typical superset often includes targeting two different muscle groups. 



This rule for supersets can also work for other body parts like Chest and Back, Quads and Harmstings but they can also work for the same muscle group.





WORKOUT FOR BIGGER ARMS:



4 x Superset 1:


Barbell Biceps Curl, 10 - 12 reps
Barbell Triceps Extension, 10 - 12 reps



4 x Superset 2:


Dumbbell Curl, 10 - 12 reps
Triceps Pushdown, 10 - 12 reps



4 x Superset 3:


Hammer Curls, 10 - 12 reps
Dumbbell Kickback, 10 - 12 reps



 4 x Superset 4:


Incline Dumbbell Curl, 10 - 12 reps
One-Arm Triceps Extension, 10 - 12 reps




That is it, 8 exercises combined in 4 supersets that will help you build your arms muscles faster. You should also add one forearm exercise performed for 4 sets of 12 reps to have a complete arms workout.



ALSO READ:


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy


Mass-Building Shoulder Workout - Exercises for Bigger Shoulders


Foods You Should Eat to Gain Muscle Mass Fast

Exercises for Big Biceps

Exercises for Big Biceps

You need to put a lot of effort to build Big Arms like Arnold did. There are plenty exercises for biceps over there and there are some that are more effective. For Arnold, best biceps workout for mass gain was Cheating Barbell Curls. That means he did barbell curls but with hell of a weight so he had to cheat when he lifted barbell up and slowly let it down for biceps pump.

You can try this Arnold's workout for big biceps, and you can also do regular barbell curls, they are great to add more muscle mass on your biceps. Also, curls with EZ barbell are very good for hitting biceps. Remember that pulling exercises all hit your biceps too, not just back muscles.

Biceps is two-headed muscle, and you must train both, short head and long head of biceps - biceps peak. Biceps peak is ideal for showing but you also must train biceps short head for bigger arm size. For that you will need hammer curls and reverse barbell curls. Also, you will train you forearms with those curls.

Exercises that you can do to build bigger Biceps:

• Barbell Curls (or EZ Bar Curls)
• Pull Ups/Chin Ups
• Hammer Curls
• Alternate Dumbbell Curls
• Incline-Bench Dumbbell Curl

Those exercises are very good for adding lean muscle on your biceps so try doing them on your Arms day or when you are training Back. It is very important that you focus on the muscle that you are training and try to get it pumped. I mentioned these exercises as good Biceps builder but you can also add Concentration Curls and Preacher Curls for better isolation of that muscle.

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5 Best Exercises for Big Arms

5 Best Exercises for Big Arms

Exercises that are best for muscle gains in Triceps and Biceps

There is no any guy in the gym that does not want to have big arms, that is for sure. Arms muscles, Triceps and Biceps, are something that most guys in the world want to have. They are great to be showed under T-Shirt or if you wear Vest on summer and many girls would like that and guys will notice your big arms too.

But, many guys making a mistake training arms in every workout day, that is not good if you want to make your Triceps and Biceps very big. You must know that even on your Back Workout Days you are training your Biceps by doing Pull Ups, Pull Downs, Bent-Over Rows (Try underhand grip for better biceps gain) and you are training your Triceps on Chest Days by doing Bench Press, Dips and other Chest exercises. You can even build great Triceps and Biceps with only Chest and Back Workout Days without any isolation exercises for arms. Some guys swear that their arms grown by doing a lot of pull-ups and bench presses.

But, if you want to know which exercises will isolate your arms muscles and make them very big and strong take a look at this list:

1.     Bicep Curl with Barbell

2.     Chin Up

3.     Dips

4.     Lying Triceps Press

5.     Close-Grip Bench Press

You can do these exercises on your Arms Training Day if you want to build bigger and stronger arms and you can add 1-2 machine exercises for Biceps or Triceps and that will be enough for your arms to grow. Try these exercises and comment after one month. It is good to do moderate rep range (8-12) for muscle hypertrophy to grow your arms bigger.