The fitness path blog was set to launch Tuesday, October 20th, 2009. I ran into some problems and things were a bit delayed… So to make it up to you I’m releasing my Better Body Formula Fitness Report way ahead of schedule. I originally planned on releasing this free report a month or so after the initial blog opened, so I could get a feel for what you girls and guys like. Lucky thing, I’ve gotten to know a lot of you via facebook and feel as though I’ve put together a really great report that everybody will enjoy.

*Notice: Since I am releasing this ahead of schedule there may be a few spelling/grammar errors and I may decide to pretty it up a bit in the near future, don’t worry, the core content is still there and you will automatically receive any updates or revisions that are made to the report, free of charge. It’s just my way of saying “Thanks”. – Anthony Myers*

Click Here For Your Better Body Formula Free Fitness Report

Now for the arm exercises.

When I first started training in my high school’s weight room, like most guys, I had an arm-addiction.

Actually, my “physique priority” went something like this…

1. Arms
2. Chest
3. Shoulders/Traps (Even though your traps are apart of your back, I used to refer to them as a shoulder part)
4. Arms
5. Chest
6. Back
7. Legs

Get the picture?  From the very beginning I wanted to know how to get big biceps.

The problem is, I went about it completely wrong. I made a lot of mistakes early on and I’m going to save you a ton of time so you don’t make the same mistakes I did when training biceps and triceps.

Let’s take a look at the mistakes I made in the high school weight room and also what I would do today if I wanted to get strong biceps .

My first mistake was over-training.

Ladies, if you haven’t notice yet… Guy’s usually tend to over-do things. We’ve got the bigger is better mentality, we don’t like following directions and we’re always right we think we’re always right. While the bigger is better mentality works for some things, it’s definitely not true if you want huge biceps.. here’s why:

Your arms are small muscles. No, not you personally, but each and every one of us.

Compare your arms to the rest of your body. In relation to your other muscles you arms are SMALL. So do you think it makes much sense to spend twice as long working out your arms as you do your legs? No. After a certain amount of time you’re actually going to be over-training and working backwards. In other words, you’ll be doing more bad than good.

This may sound crazy, but if you’re following a solid full body routine that is built around compound movements such as bench presses, dead lifts, clean and press and most importantly squats. Your arms will require very little or even no work at all to spark growth. The reason is simple, by spending your time where it actually matters (compound movements) your causing your body to release growth hormone (a.k.a. natural muscle building, fat fighting juice). These natural hormones are not to be confused with anabolic steroids, I am talking about your bodies very own natural hormones. When your body releases more of these hormones, your muscles grown… and not just the muscles you were training. I’m talking about all of your muscles, including your arms. That’s how you get big arms, spending your time on 1,000 different arm exercises is going to get you nowhere. Your arms are going to grow in sync with the rest of your body.. Have you ever seen a guy in the gym who obviously spent a lot of time doing heavy compound lifting… had a nice chest, back and legs… but had puny arms? I haven’t.

How you can avoid my mistake:

Base your workout routine off of big compound movements. From there, you can branch off into smaller isolation exercises, but focus mainly on large

compound exercises. Also, be aware that as long as you are giving 100% effort while performing those big exercises, arms will come in time and you can

and will achieve those big biceps of your dreams.

My second mistake was doing the same exercises.

I know how it feels when you’ve got that kick-ass pump running through your body and you look like you have huge arms. More times than not, that’s just the pump. I joke with my gym buddies all the time. Every so often they will joke and say  “Damn Anthony. You’ve got some hooks on you kid” often you’ll hear me reply “Nah. It’s the pump. They just look big right now. If you happen to bump into me at the gas station 20 minutes after a workout you won’t recognize me.”

I was falling victim to thinking my routine was awesome because it gave me a huge pump while I was at the gym. Therefore, I wouldn’t change a damn thing… I followed the “If it’s not broke, don’t fix it” mentality. Which is very wrong, but I don’t want to get into that right now. I’ll just say this. If we all followed the “If it’s not broke, don’t fix it” mentality… We would still be using candles.. Maybe really big candles. When it came to my arm workout, it took me way too long to realize that it was infant “broke” let alone fix it.

How you can avoid my mistake:

Change your arm exercises regularly. Don’t stick to one for 6 months because some big guy in the gym told you that’s what he does.

My third mistake was horrible form.

When you’re a 16 year old high school kid you can mess up just about anything. When I was 16 I could have messed up a pot of boiling water if put my mind to it… or didn’t put my mind to it. Either way, I wasn’t concerned with doing things right. I wasn’t concerned with doing my homework the right way and I dang sure wasn’t concerned with doing my weight training routine the proper way.

Because of this, you would often see me arching my back, swinging the bar up to my chest and lifting the bar so damn fast you would think I was in a race. It’s amazing I never knocked my teeth out. Your arms and every other body part, will respond 100% better if you train them properly. This is a major blow to the average guys self esteem because proper training usually means lighter training. When you have some jerk who uses terrible form, bragging how he can curl 150lbs, it doesn’t make your 35lb “proper form” dumbbell curls seem very impressive. Especially when all of the other doofuses in the gym are just as stupid as the guy arching his back so far he looks like he is going to do a London bridge. If you’ve got 10 idiots cheering for 1 idiot, it’s kind of hard to convince them that was he is doing is not impressive or clever… in fact, it’s completely wrong.

How you can avoid my mistake:

Read up on proper form! Stand against a wall while doing your barbell curls. Taking 5 or 10 minutes to learn how to do something the right way will benefit you for the rest of your life.

Hopefully the time I wasted, will help you achieve your dream biceps and triceps in record time. Just avoid my mistakes and apply what I’ve taught you and you’ll have Arms like Arny in no time.

Tell me what you think in the comments section below… I make it a point to reply to each and every one of my comments.