Join the Arms Race!加入军备竞赛！ Add an Inch to Your Arms.新增英寸到贵国的武器。

Big arms are like a stamp of manliness.大武器是像邮票的气概。 Apparently girls love abs and so all the guys worry about getting a six pack; peruse any fitness or training forum and you’re bound to find hundreds of skinny wimplings asking how to get ‘ripped abs’ to impress the babes.显然女孩子爱ABS和使所有的人担心获得6个包;细读的任何健身或培训论坛，你一定发现数百瘦wimplings询问如何让'爆炸绝对'留下深刻印象的宝贝。 The experienced know however that it is the arms that are the mark of a true Iron Warrior.经验丰富的知道，它不过是武器，是标志着一个真正的钢铁战士。 A skinny kid can rip his stomach to shreds all he likes, but if he ever crosses a burly 22” behemoth he’s going to be in trouble regardless of how many sit ups he does every night.瘦弱的孩子可以撕裂他的胃部碎片所有他喜欢，但如果他以往任何时候都穿越22个身材魁梧的“巨人，他将遇到麻烦，无论有多少起伏坐在他每天晚上。 To get big arms a bodybuilder needs to the triceps the same or more attention than the biceps.要获得大武器成为健美需要的肱三头肌相同或更多的注意力比二头肌。 A common mistake is to do hundreds of curls and pull ups and neglect the triceps.一个共同的错误是做数以百计的卷发和退出企业和被忽视的肱三头肌。 In reality the tricep should make up two thirds of the size of the arm and so it’s deadly important that you spend at least as long training them.在现实中，三头肌应弥补的三分之二大小的手臂，所以致命重要的是，你花费至少只要训练他们。 Another bonus of the tricep is that it’s visible when your arm is straight or extended meaning you don’t have to point to the beach in order to show off your hard work.另一个奖金的三头肌是，它的可见光时，您的手臂是直的或扩大的意义就不必点到海滩，以展示您的辛勤工作。

It’s also crucial that you work muscles around the bicep and tricep; those being the deltoids, the forearms and the lats.这也是至关重要的工作，你周围的肌肉二头肌和三头肌;这些是美洲黑的前臂和拉特。 Training these will enable you to pile on more weights than you would otherwise.训练这些将使你能够更桩重量比你否则。

As you’re going for size you’ll want to train each muscle group hard once a week, leave yourself a lot of time to recover in between and eat a hell of a lot of protein.正如你会为大小您想要每个列车组肌肉硬每周一次，留给自己花了很多时间恢复之间和地狱吃大量的蛋白质。 Add one of the workouts provided to your current weekly routine and increase the amount of protein in your diet and you can expect to add an inch to your arm over the space of a month or two.新增的一个训练提供给您目前的每周例行的和增加的数额蛋白在你的饮食，你可以预计新增英寸到您的手臂对空间的一，两个月。 I have gone to the trouble of providing separate programmes for the beginner and the experienced.我去的麻烦，提供不同的方案供初学者和有经验的。 Note that neither of these is intended to replace your current routine but should be integrated instead - you still need to target your pecs, your back, legs etc on other days.请注意，这两个目的是取代目前的常规，但应不是-你仍然需要配置您的佩奇，你的背部，腿部等其他天。 Try to keep a fairly big gap between day 1 and day 2.尽量保持一个相当大的差距一天1和第2天。

Remember aswell that if you’re training for strength and size you need to have high weights and low reps.请记住，以及，如果你训练强度和规模你需要有高重量和低代表。 About 5-8 reps performed to failure is recommended.约5-8代表未能履行建议。

Note: If you don’t know some of the terms or exercise names then check them out in the index (retard).注：如果您不知道的某些条款或行使的名字然后检查他们在索引（延缓） 。

Beginner’s Arm Programme (< 14”)新手的手臂方案“ （ < 14 ” ）

Day 1第1天
Pull Ups - 10 x 3拉盛衰-1 0× 3
Kneeling Curls - To failure x 3跪在地上的卷发-要失败× 3
Isolation Curls - To failure x 3分离卷发-要失败× 3
Bent Over Rows - To failure x 3弯下腰来行-要失败× 3
Lat Pull Downs - To failure x 3叻拉唐斯-要失败× 3

Day 2第2天
Tricep Kick Backs - To failure x 3三头肌腿背-要失败× 3
Cable Tricep Extensions - To failure sets x 3电缆三头肌的扩展-要失败的集× 3
Tricep Dips - To failure x 3三头肌跌落-要失败× 3
Upward Rows - To failure x 3向上行-要失败× 3

Advanced Arm Programme (15” >)高级臂方案（ 15 “ ” ）

Day 1第1天
Cable Curls - Drop sets x 3电缆卷发-引入集× 3
Reverse Grip Dumbbell Curls - To failure forced reps x 5反握哑铃卷发-要失败 被迫代表× 5
Pull Ups - To failure x 3拉盛衰-要失败× 3
Preacher Curls - To failure with negatives x 3传教士卷发-要失败的底片× 3
Lat Pull Downs - To failure x 3叻拉唐斯-要失败× 3
Bent Over Rows - To failure x 3弯下腰来行-要失败× 3

Day 2第2天
Cable Tricep Extensions - Drop sets x 3电缆三头肌的扩展-引入集× 3
Tricep Kick Backs - To failure x 3三头肌腿背-要失败× 3
Weighted Tricep Dips - To failure x 3加权三头肌跌落-要失败× 3
Pullovers - To failure x 3套衫-要失败× 3
Upward Rows - To failure x 3向上行-要失败× 3
Shoulder Presses - To failure x 3肩压力机-要失败× 3

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