Keep in mind when reading this article,we are assuming that you are following a proper nutritional program geared toward gaining lean muscle mass;otherwise you would be having trouble building over-all body mass and gaining weight instead of just lagging arms.

Lets get on with it....

Overtraining the arms is usually the #1 reason most begining lifters have this problem,and it is because they do NOT understand the basics of "how to build big arms".

You see, in the quest to build huge arms; beginners often go out and do tons of arm work;not realizing that this only slows the arm growth and soon will weaken their other lifts. They don't realize these "arm workout" moves are only supplementary exercises!

That's because REAL arm muscles are built primarily by basic,compound pressing movements (lifts involving 2 or more muscle groups)such as the bench press and military press for triceps,or bent rows for biceps.

Isolation moves (lifts involving 1 muscle group only) such as tricep extensions and preacher bench curls are used ONLY to supplement these primary lifts and should be performed ONLY once per week.

Also the beginning to intermediate trainee should be performing

2-3 sets maximum for biceps and 3-4 sets maximum for triceps are all that are needed if you are training hard enough!

Also make sure you only train every other day so you get plenty of rest.

I love finishing my chest/shoulder workout with cable pushdowns (2 sets) followed by ez bar "skullcrushers" (1 set)for triceps; and my back workout with barbell curls (2 sets) and seated dumbbell curls (1 set),followed by 2 sets of forearm exercises such as seated forearm curls or reverse dumbbell curls.

Also DO NOT underestimate the importance of training the forearms as this is CRUCIAL in the development of huge arms,and is often overlooked by less experienced lifters.

So the bottom line is LESS VOLUME(SETS) and MORE INTENSITY,train the entire arm and get plenty of quality rest combined with a good nutritional strategy.

As long as you follow these simple rules and are paying attention to proper training,nutrition and rest; you should soon notice HUGE gains in your arms!