Showing posts with label arm exercises. Show all posts
Showing posts with label arm exercises. Show all posts
March 13, 2018

Bodybuilding Workout Tips For Bigger Arms

Arm workouts

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.

The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.

Yes, you can develop bigger, more cut arms with minimal time invested in the gym.

Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.

1. Stick to multi-jointed exercises.

When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.

2. Boost up your intensity.

In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.

3. Limit the number of arms sets.

This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.

A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.

You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.

4. Train your triceps.

The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.

Make sure you focus on increasing your intensity during the minimal sets you perform.

5. Get adequate rest between training sessions.

This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.

I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.

Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.

March 10, 2018

Know How to get Bigger Arms

Big arms and bodybuilding go together like Coffee and Coffee-mate, don't you think? In fact, I think a lot of us (especially men) would have first grabbed a weight or walked into a gym dreaming of massive python-like arms!

Know How to get Bigger Arms

However, the problem is that many think that they will be able to build great arms by performing endless bicep curls till the cows come home. Well, sorry to burst your bubble, but doing so will not create large arms. In fact, you'll be on your way to the point of diminishing returns in no time.

Here's why - Your upper arm is made up of two major muscle groups -- the biceps and the triceps, and many lifters make the mistake of only training the biceps, failing to realise that the triceps only make up two-thirds of the upper arm mass. The triceps are a beautifully-shaped muscle when well developed. Surprised?

I've had friends who want bigger arms but only ask me what the best biceps exercises are. I normally end up giving them my favourite triceps exercises instead.

For good arm development, allocate a few more sets for your triceps rather than biceps. If you always start your arm training with your biceps first (almost everyone I see in the gym does this), try switching the order. Train your triceps first before you train your biceps.

Though you should always strive for a balance of all muscle groups, trust me when I say that if your biceps development are weaker but if you possess well developed triceps - your arms would still look spectacular! The same can't be said for the reverse.

The bottomline? If you want big arms, get big triceps!
March 07, 2018

Best Bicep Workout for Outstanding Arms

Very regularly the more muscles that are targeted around the body within a workout plan, the better.

It is believed that fat often gathers around the top half of a person's arm, and the act of working out those biceps in particular can help transition that area of the arm into muscle. And, knowing what the best bicep workout are can prove extremely useful in this case for this especially.

Best Bicep WorkouT

One of the best bicep workout you can do is said to be alternate curls. When using dumbbells, position each hand so that it hangs close to your sides. Have the ends of the dumbbells pointing away from the front and back of your body.

Then, gradually begin to bring a dumbbell one by one up in the path of the shoulder, while keeping the palms facing the ceiling while you raise the barbells up. As the pressure should be focused on the bicep region, it's best to bring the dumbbells close to but not actually let them to come into contact with the shoulder. Either in by standing or sitting down using an exercise bench, you can execute alternating curls.

Keeping the tension on the biceps while performing this exercise is vital. Therefore, the wrists and elbows should be doing most of the work and never the back muscles.
Next, on the list of exercises considered to be one of the best bicep workout out there is drag curls. Barbells are essentially used instead of dumbbells with similar range of motion as you would do when doing alternating curls.

This is an exercise that should be performed while standing up.

There is also the reverse version of the barbell curl which is considered to be amongst the best bicep exercises. What it entails is for your palms to be facing down and bringing the bar up to your chest.

Hammer curls with a cable rope pulling machine is another one of the best bicep workout to work out the arms.
Take a hold of the handle of the cable standing up, and with your elbows and palms by your sides bring it up.

To make certain that the back does not get harmed refrain from rocking.

The best bicep workout is really what you find to be the most ideal exercise for you. Through practicing these exercises regularly, you are bound to find your arms appearing more toned and muscular than ever before.