Tips On A Great Arm Workout

May 26, 2012 by  
Filed under Tricep Exercises

Article by Donovan Daily

Tips On A Great Arm Workout – Health – Fitness

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Many individuals frequently have a problem with their arm workout during a workout session for some reason. I noticed this as they’re not only performing poor exercises, they may be performing them using the incorrect form, and consequently, they frequently make no gains week after week. A number of people have even flat out come and inquired about how I’ve managed to get my arms so big. In this article I’d like to suggest the most beneficial ways in which to workout your arms, so as to get the most impressive gains possible, naturally.

Firstly, I need to declare that unless one has a good clean diet, and adequate rest, you will not gain muscular mass on your arms easily. I won’t be going into these two issues too much, but suffice to say you ought to strive for roughly 8 hours of sleep every night, and try and also have a protein rich diet. These issues aren’t what this article is about, so It is advisable to research into those two issues if you need a better understanding.

The exercises I personally use by which to get enormous success with my arm workouts are bicep curls using dumbbells, tricep pull downs and dips, that’s it. Seriously, the sheer numbers of people I see doing a large number of arm exercises is scary, it’s simply not needed. As long as you do these three exercises with good form and with enough intensity, you’ll experience phenomenal growth.

I try to do 10 reps of the exercise, and I do 5 sets of each one. The initial thing you ought to do is to find out what a good starting weight is for you. For instance, with the dumbbell bicep curls, it is best to be capable to do 10 reps easily on each arm. Once you’ve performed this initial 10 reps, we’ll then raise the weight, I normally increase it by 2KG, so if as an example my first set was 10 reps of 20KG’s for each arm, my second set shall be 10 reps of 22KG for each arm. We’ll add to the weight with each set, so for my workout, my first set maybe 20KG, my second 22KG, my third 24KG, fourth 26KG, and my final set it 28KG. It’s imperative you work each arm independently, hence me recommending dumbbell curls over barbell curls, as you should work each arm to full exertion. When bicep curling, you want to keep your back as vertical as you can, we want little movement in the back when lifting and lowering the load. All movement is in the arms only. It’s amazing how many people swing forward and backwards when bicep curling, this is certainly very poor form, and it’s not surprising there arms are the same size week after week. When bicep curling, you want to raise the load slowly, and lower it slowly, everything ought to be in a controlled motion.

With tricep curls, it’s exactly the same principle as when bicep curling. We’ll be doing 5 sets of 10 reps, and each set has an increase in weight. Again, you should keep the back as horizontal as you possibly can, no forward or backwards motion to compensate. The only real movement should really be in your arms, I suggest you feel your triceps’s burning during this exercise when done properly. Again, this really is to be done in a slow, controlled motion. Several people prefer to keep their legs side-by-side when performing this exercise, but I find I can get a better depth of the lowering motion if I stand in a stance with one leg in front of the other.

Finally, with dips, again, you need this to be in a controlled motion, but this time around, not necessarily slow. I don’t want you to shoot up and down, but it doesn’t have to be as slow as stated previously with the bicep curls or tricep pull downs. You can perform 3 sets of this exercise, reason being, we’re going till failure with each set. This implies that for the first set, we’ll do our dips for as many as we’re able to. There is not any pre-determined stopping point. If you can only do 15, fine. If you can do 40, fine. Whatever you can perform, make sure you’re pushing yourself as much as it’s possible to, and that you can’t physically do anymore dips during that set. After the set is completed, we’ll have a 30 second breather, and begin the subsequent set where we’ll be going till failure again. Once this set is completed, another 30 second rest, before we begin the very last set where we’ll again be going till failure.

The exercises mentioned in this post are a great way to really gain muscle on your arms, so long as their performed in the steps cited above, and so long as you have your diet and sleep arrangement in check. I hope you’ve found this article useful, and that it aids you to achieve your goals while working out.

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Donovan Daily



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Use and distribution of this article is subject to our Publisher Guidelines
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