The one muscle group that probably everyone wants to look amazing is without a doubt arms. Unless you only ever wear long sleeved shirts they are probably on show more than any other group of muscles, hence our desire to make them look as good as possible.
In this blog post I'm going to share with you some of my favourite arm building exercises that will completely tear up your t shirt sleeves and give you those arms you've always wanted.
Firstly though lets take a little look at what composes your arm muscles. The more you understand about the basic anatomy of the arms the better equipped you will be to make your arms sessions a success and build some huge guns!
Forearms (Brachioradialis/Pronator Teres)
Forearms are often forgot about when training arms but they're pretty much half of your overall arms so why neglect them, especially when you can easily include them into your arm exercises with just a few modifications to the type of grip you take.
The forearm muscle help with flexion at the elbow and also help to turn the forearm to allow the palms to face up or down.
OK lets take a look at the arms workout. Its a tough one and if you follow it correctly you probably wont be able to lift your protein shaker after your session let alone another dumbbell!!
Tips: With palms facing each other pull your body up towards the bar, make sure your chin clears the top of the bar, pause and squeeze the biceps at the top of the exercise then lower yourself back down for a count of 4 seconds. Go straight into the cable curls.....
Tips: Using a straight bar and a cable pulley perform a bicep curl movement with a 1 second pause at the top before lowering the weight for a count of 4 again. Take one minute rest and repeat 3 more supersets.
Tips: Start with the dumbbells pointing forwards, curl them up towards your chest turning them inwards as you do, pause at the top and lower the dumbbells back down for a count of 3 turning them back outwards to the start position. Take 10 seconds rest and move onto the plate curls.
Tips: After the plate curls take a maximum of 2 minutes rest and repeat the superset up to 3 times.
Tips: Keep your torso upright and elbows in to emphasise the tricep. Don't 'lock' your elbow out at the top of the exercise, instead squeeze the back of your arms and pause before lowering back to the start. After your last dip move straight onto the diamond push ups.
Tips: Place your hand close together and form a 'diamond' shape with your thumb and fingers, keep the elbows tucked in and perform the push up in this position. Take one minute rest and repeat 3 more supersets.
Tips: This is a great exercise for triceps as it places your arm in a much more natural position when extending from the elbow. Set your cable on the highest position, you just need the cable and clip for this one. Grab the cable using the clip for some leverage and keeping the elbows tucked in and the upper arm stationary, extend the forearm by pulling the cable down, slowly return to the start, thats one rep. Repeat for 8-12 reps then move to the other arm. Take 30 seconds rest between arms on this one as one arm is resting whilst the other works.
Tips: Similar to the last exercise except do these ones standing and instead of lifting the dumbbell to the side raise them up in front of you before lowering them back down again. One minute rest between sets.
As with ANY muscle group the secret to growth is not so much about how heavy the weight is, its about the WAY you move the weight around. THINK about which muscles you're using on each exercises (the cheat sheet even lists them for each exercise) and actively contract these muscles at the peak contraction.
So take a hammer curl for example, you curl the weight up then at the top of the movement pause and SQUEEEEEEEZE that bicep! Thats making a mind muscle connection that will help you get better results! Don'y just aimlessly throw the weight up and down. Also pay attention to the tempos - don't let your weights drop, lower it back down to the starting point for the stated tempo.
You can download your free cheat sheet below to use in the gym, and of course if you have any other questions just drop me an email - firstname.lastname@example.org!