Let's face it... Many of you guys out there aren't working out for the sole benefit of being healthy and fit. Many of you just want to look good with your shirt off, whether that's on the beach or in the bedroom. One of the most sought after exercise goals are to build big and muscular arms, but what's the best way to do it? This article will describe 5 important steps you need to take to build a set of arms to be proud of.
1. Attack the right muscles
Before you can start building bigger arms, you first have to identify the correct muscles to target. Most people think of biceps first, but actually the triceps (which are located on the back of the arm,) are a bigger muscle group than the biceps. So in order to get the results you want, you need to exercise both muscles equally.
2. Choose the correct volume
Volume in this case refers to how many sets you're doing on a given day at the gym for each muscle group. Due to differing genetics and workout experience, the appropriate amount of volume is going to be different for everyone. As a guideline, beginners should complete 8 total sets for each muscle group, intermediate lifters should complete 10-12 sets, and advanced lifters can aim for up to 20 total sets. Another important aspect of volume is the number or reps completed for each set. Research has shown that to maximize hypertrophy (muscle growth,) in any given muscle you should be reaching failure on your exercises at about 8 repetitions.
3. Appropriate Frequency
Another key to building bigger arms is the frequency of the workouts. If you are prioritizing arms in your routine, than your best bet is to work them out twice per week, unless your arms are still sore by the time you get to the second workout. If this is the case, then aim for just once per week until your muscles adjust to the routine, then add in another day. One way to do this is to exercise your biceps on the same day that you do back, and work the triceps on chest day. Then later in the week, devote a day to just working out your arms.
4. Continued Progression
The most important factor when it comes to building any muscle is progressing in the amount of weight you lift. If you are able to complete more than 8 reps on any given exercise, then increase the weight for the next set. By continuing to lift heavier weights, your muscles will have no choice but to adapt by bigger and stronger. It's probably a good idea to bring a notebook with you to the gym that way you can keep track of your progress.
5. Choose the right exercises
The final component needed to build bigger arms is to choose exercises that your muscles will respond to the best. This takes a little bit of trial and error, but generally speaking the following exercises have been shown to cause the greatest increase in arm size:
Barbell curl (biceps) http://exrx.net/WeightExercises/Biceps/BBCurl.html
Skull crusher (triceps) http://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html
Most men out there want to have bigger arms, but there are a lot of misconceptions about the best way to go about getting them. Hopefully with the above tips in mind, you'll be able get the results you're looking for, and build a set of arms to be proud of!
Jason Dadisman is the owner of Total Package Training LLC, a Columbus personal training service. For more information about exercise, fitness, or personal training in the Columbus, OH area please visit us at http://www.tptcolumbus.com/
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