Great Arm Workout With Dumbbells

May 4, 2012 by  
Filed under Tricep Exercises

One of the muscles most people look at is the biceps. When most people think of showing off their muscles, they will probably think about flexing their biceps. In order to get great looking biceps, you must work them out. A great way to do this is by using dumbbells. The point in lifting weights in the first place is to put your muscles under stress. When you do this, you will actually cause small micro tears in your muscle fibers. This may sound like a bad thing but it really isn’t. When your muscles are torn, your body goes in and start to repair them. This is why your muscles get bigger when you work them out.

If you want to have bigger biceps, you need to put them under great pressure in order to cause these micro tears. Your weight plays a big part in how big your biceps are. In general, if you want to increase the diameter of your biceps by an inch, you will have to gain about 10 pounds.

So besides just lifting weights, you also need to eat as well. So what is a good way to build those biceps? One way is to do dumbbell curls.

The routine I often do is called the pyramid sets. The way you do this is by doing 5 sets of standing curls with the dumbbell, alternating arms with 2-3 minutes of rest in between sets. After you do 1 or 2 warm up sets, you will begin your first set. For you first set, you will be doing 6-8 reps. So choose a weight that is heavy enough where you won’t be able to do anymore than 8 reps. When you first start out, you may not know how much weight to use so just pick one and test it out. After a few workouts, you’ll be able to gauge which dumbbell weights are best for you.

Each set after that, you will be increasing the weight and doing 2 less reps.

So for the second set, you will be doing 4-6 reps. When you curl the dumbbell up, do it fast. It should only take you one second. When you bring it back down however, you want to do it slower. This should take you 3 seconds. The third set will consist of 2-4 reps and the final set will consist of 1-2 reps. After you are done with the last set, you will go back to the weight you used for your first set and do as many curls as you can while keeping proper form but this time instead of going down for 3 seconds, you go down in 1 second.

The aim of doing this routine is to lift extremely heavy weights while still keep proper form in order to force your muscles to grow. You should workout with this method once a week and get plenty or rest in between.

Jeff Tsil owns a website about adjustable dumbells. Here you will find information about this fitness equipment as well as the many benefits of using it.

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