How I Built 20-Inch Arms Naturally我是怎样建造20英寸的武器自然

I’ve learned that when seeking bodybuilding advice, I always gain the most from someone who’s actually accomplished whatever it is that I’m trying to do.我已经了解到，在寻求健美的意见，我总是获益最大的人谁是真正的成就是什么，我试图这样做。 Any armchair guru can read a book and “talk the talk,” but experience counts and I always get the best advice from a teacher who’s “walked the walk.” When it comes to building massive arms naturally, I’ve done it - and that means that I’m sharing knowledge with you based on years of personal experience that produced my 20-inch GUNS.任何扶手椅大师可以阅读一本书和“谈谈话” ，但经验的罪状，我总是得到最好的咨询老师谁是“走在步行。 ”当谈到建设大规模的武器当然，我已经做到了-这意味着我与分享知识的基础上你多年的个人经验，我国生产的2 0英寸火炮。

How I Did It我怎么没有

When I first started training my arms, I used 4-week periodization mesocycles in which I changed my arm training workouts about once per month.当我第一次开始训练我的怀里，我用4周分期mesocycles在我改变了我的胳膊培训锻炼约每月一次。 At the end of each cycle, I would take about 7-10 days off from specifically training my arms with weights so that they could rest during a period which is commonly referred to as “active recovery.”在每个周期，我想大约需要7-10天从具体的训练我的胳膊与重量，使他们能够休息期间是通常称为“积极的复苏。 ”

During this active recovery phase, I’d do bodyweight training like triceps pushups, chin ups and other calisthenics that kept my arms active but didn’t require them to work as hard as they do during weight training.在这活跃的恢复阶段，我会尽谨体重训练肱三头肌俯卧撑，引企业和其他健美操是我的胳膊保持活跃，但没有要求他们努力工作，因为他们在体能训练。 After the active recovery period, I’d return to the weights with a completely different arm workout for another 4-week mesocycle followed by an active recovery period.经过积极的恢复时期，我想返回的重量与一个完全不同的手臂又锻炼4周mesocycle其次是积极的恢复时期。 Here’sa short list of the foundational exercises I used in the early stages of my arm building efforts.下面短名单的基础演习中我使用的早期阶段，我的胳膊建设方面的努力。

1. 1 。 EZ Bar Preacher Curls牧师的EZ酒吧卷发

The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders.替补席上的牧师是一个了不起的培训工具，因为它力量的二头肌工作相对孤立的背部和肩膀。 Preacher curls require strict technique that forces your biceps to provide the leverage needed to lift the weight.传教士的卷发需要严格的技术，你的二头肌部队提供所需的杠杆解除体重。 The EZ Bar offers both narrow-grip and wide-grip hand positions.盛大EZ酒吧提供了狭隘的抓地力和宽握的手职位。 Using the narrow-grip position puts primary stress on the outer portion or long head of the biceps.用狭隘的立场提出的抓地力主要应激对外层空间的部分或长头二头肌。 Curling the EZ Bar with a wide grip emphasizes power needed from the inner portion or short head of the biceps.冰壶盛大EZ酒吧，拥有广泛权力的控制需要强调的内在部分或短头的二头肌。 To build balanced muscularity in my biceps, I’ve been careful to use both the narrow and wide grip when doing this exercise.要建立平衡的muscularity在我的二头肌，我一直在谨慎地使用狭隘的和广泛的抓地力时，做这项工作。

2. 2 。 Preacher Curls传教士的卷发

Many competitive bodybuilders use this exercise exclusively as a “shaper” during pre-contest training.许多竞争性使用此健美运动作为一个专门的“ shaper ”期间前竞赛培训。 For me, the dumbbell preacher curl worked as a tremendous mass builder when used in a pyramid cycle.对我来说，哑铃弯举牧师担任了巨大的大规模建筑在使用时，金字塔周期。 In fact, I used this exercise as a high intensity training movement to simultaneously add size and shape to my biceps.事实上，我用这个行使作为一个高强度运动训练的同时，新增的大小和形状，以我的二头肌。 This exercise really helped me to make the mind-body connection so essential to arm-building success.这项工作真正帮助我，使身心方面如此重要手臂建设取得圆满成功。

3. 3 。 Seated Alternating Dumbbell Curls坐式哑铃交替卷发

This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement.这次演习是最好的二头肌建设者以往任何时候只要你坐在长凳上具有靠背，以防止躯干运动。 Too many people do this exercise either standing or sitting on a bench without back support.太多的人做这项工作的常设或坐在替补席上没有回来的支持。 In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion.为了确保您的二头肌中获得最大的工作，这项运动就必须稳定您的身体，以防止任何光荣的议案。 Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.另外，记得supinate你的手在每一个重复，以刺激增长最多的二头肌。

4. 4 。 EZ Bar Triceps Extensions律师先生的扩展肱三头肌

This exercise, also known as “Skull crushers” is great for building thick, dense triceps.这次演习，也被称为“头骨破碎机”是为建设伟大的厚度，密集的三头肌。 For maximum growth, I kept my upper arms in a position perpendicular (90 degrees) to the exercise bench throughout each repetition.为了获得最大的增长，我保持了我的上臂的位置垂直（ 90度）行使整个替补席上每个重复。 This position can sometimes cause elbow strain or discomfort that I avoided by moving my arms slightly forward to lower the resistance angle and reduce stress on my elbows.这一立场有时可导致肘关节应变或不适，我避免了我的胳膊移动着轻微的抵抗下角和减少应激对我的胳膊肘。 Making this minor adjustment as needed didn’t impede the effectiveness of this exercise, and I still use it as a triceps builder.使这个小的调整需要不妨碍效力的这项工作，我仍然使用它作为一个三建设者。

5. 5 。 Seated Triceps Dips坐三逢低

Seated triceps dips are another terrific triceps builder, yet I can count on one hand the number of times I’ve seen anyone doing them in the gym.坐三逢低是另一种了不起的肱三头肌建设者，但我可以指望一方面次数我见过任何人做他们的日子。 Maybe people ignore them because, like triceps pushups, they look too simple to do any good.也许人们忽略他们，因为，像三头肌俯卧撑，他们期待过于简单，不能做任何好处。 Well, the proof, as they say, is in the pudding, and seated triceps dips certainly added power and density to my triceps.嗯，证明，正如他们所说，是在布丁，和坐在肱三头肌肯定逢低增加力量和密度，以我的肱三头肌。 When I was a beginner, this exercise was very effective with my bodyweight alone.当我还是一个初学者，这项工作是非常有效的与我的体重就有。 But as my training and strength progressed, I added weight by doing these dips with 1 or 2 barbell plates on my lap.但是，作为我的培训和强度的进展，我还做重量这些条目1或2个杠铃片在我的单圈。 The result?结果如何呢？ T-shirt bustin’ GUNS, baby! T恤纯属'枪，宝贝！

6. 6 。 Single-Arm Triceps Extensions单臂肱三头肌扩展

Though it’s possible to build mass with this exercise, the over-head arm position prevented me from using sufficient weight to generate the type of power and mass-building potential available from Skull crushers and seated dips.虽然这是不可能建立大规模的这项工作中，对主管部门的立场阻止我用足够的重量产生的那种力量和大规模建设的潜力可从头骨破碎机和坐在下降。 So I used this exercise primarily as a shaping movement.所以我用这个演习主要是因为塑造运动。 You should experiment with it in a manner that gives you the best results.您应该与它的实验的方式，为您提供最好的结果。 Again, I don’t recommend using heavy weight with this movement because of the risk of shoulder injury.同样，我建议不要使用沉重的重量，因为这个运动的风险肩部受伤。 Consistent use of light-to-moderate weight provided great results for me from this triceps shaper.一贯使用轻至中度重提供了巨大的成果，我从这个肱三头肌刀。

For workout variety, I initially changed my workouts by simply doing different exercises for my arms in each successive mesocycle.对于各种锻炼，我开始改变了我的训练，只需做不同的演习，我的胳膊在每一次连续mesocycle 。 Simply changing my workouts every 4 weeks with these exercises worked well for the first few months.简单地改变我的训练每4周与这些演习行之有效的头几个月。 But I soon learned that my mind and body adapted very quickly to any arm training workout and I needed more variety in order to see gains in my arm development.但是，我很快了解到，我国精神和身体很快地适应任何锻炼手臂的训练，我需要更多的品种，以提高见我的胳膊发展。

I then shortened my training periods to 1-2 week microcycles and made other periodic changes to my arm workouts that included creating my own exercise movements and training system [eg, my signature Piston Curls, Winston Hammer Curls and Machine Gun Curls].然后我就缩短了我的培训期1-2周microcycles和其他定期更改我的胳膊训练，其中包括建立自己的运动和运动训练体系[例如，我的签名活塞的卷发，温斯顿豪迈的卷发和机枪的卷发] 。 I also developed hundreds of workouts specifically designed to continuously shock and stimulate my arms for constant growth.我还开发数以百计的锻炼特别设计的不断冲击和刺激我的怀里不断增长。 With this approach, I ultimately built the CANNONS that now burst from my shirtsleeves!用这个办法，我最终建立了大炮，现在从我的爆裂shirtsleeves ！

But can you do this?但是你能做到这一点？ Well, if you’ve read my other articles on building big, muscular arms, you already know my answer to this question - of course you can!好吧，如果你读过我的其他条款对建设大，肌肉武器，你已经知道我的回答这个问题-当然了，您可以！ And don’t use “bad genetics” as an easy excuse to give up before you even get started.并且不使用“坏基因”作为一个简单的借口放弃你之前，甚至开始。 Experiment with different workouts, find a system that works for your body type, and just keep pumping those GUNS.尝试不同的训练模式，找到一个工程系统，为您的身体类型，只是不断抽水那些枪。 Make sure that you use proper training technique and stay mentally focused on success.请务必使用适当的培训技术和住宿弱智集中于成功。 You must also commit yourself to constantly learning and looking for new workouts that challenge your arms to grow.您还必须承诺自己不断学习和寻找新的训练挑战你的怀里成长。 If I could do it - you can too!如果我能做到这一点-您可以呢！

Mark G. Winston, “The Master Gunslinger,” is author of the ground-breaking training manual, “GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS.” He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms.马克湾温斯顿说： “主枪侠” ，是作者的开创性的培训手册， “走出去您的枪-7简单到可怕的秘密武器。 ”他还创建G OforyourGUNS.com，一个健美和健身专用网站完全帮助您建立大，肌肉武器。 Mark’s forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve!马克的新书将挤满了锻炼和培训技术，以帮助你们建立大，肌肉武器，你值得！ To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit http://www.GOforyourGUNS.com要了解你玩健身火炮系统和获得免费的培训技巧手臂，真正的工作，访问http://www.GOforyourGUNS.com