THE ULTIMATE ARMS WORKOUT

Malalaking braso ba ‘kamo, bes? Oh eto! Ultimate arms workout para sa’yo! 💪❤️

ARMS WORKOUT

THE 10 BEST ARM EXERCISES FOR BIG GUNS

If you’re a guy, there’s a really good chance that you got into weightlifting to build big arms and a big chest.

And if you’re a girl, toned, defined arms were probably high on your list as well (behind a bubble butt and killer legs, of course).

And I understand.

Nothing inspires flattering looks and comments from strangers faster than muscular arms, and a physique just isn’t complete without it.

Well, in this guide, we’re going to talk all about what it takes to build biceps, triceps, and forearms that make eyeballs pop.

THE SIMPLE SCIENCE OF EFFECTIVE ARMS TRAINING

If you want to build big, strong arms, then you want to do two things:

1. Perform heavy compound lifts like the bench press and deadlift.

2. Directly train your arms using heavy, lower-rep training as well as lighter, higher-rep work.

EXERCISE CHOICE IS ALSO AN IMPORTANT PART OF PROPER ARM TRAINING BECAUSE SOME EXERCISES ARE BETTER FOR OVERLOADING THE MUSCLES THAN OTHERS.

For example, the standing barbell curl is an all-around more effective biceps exercise than the cable curl.

ANOTHER ASPECT OF YOUR ARMS TRAINING THAT YOU HAVE TO GET RIGHT IS VOLUME, OR THE TOTAL NUMBER OF REPS YOU DO EACH WEEK.

This is especially important when you’re doing a lot of heavy weightlifting because the general rule is this: The heavier the reps, the fewer you can do each week.

Heavier weights necessitate more recovery, which means you can’t do as many reps every week as with lighter weights without risking overtraining.

When your training emphasizes heavy weights (80 to 85%, of 1RM), optimal volume seems to be about 60 to 70 reps performed every 5 to 7 days.

THEORETICAL REPS: 60-70 every 5-7 days

PRACTICAL REPS: 30-40 every 5-7 days

This should be modified slightly in the case of arms training because the biceps and triceps are heavily involved in your pressing and pulling.

If you’re doing 60 to 70 heavy reps for both back and chest every week (and you should be), you probably want to do a bit less direct work on your bis and tris —something closer to 30 to 40 reps per week for each.

THE 5 BEST BICEPS EXERCISES

Barbell Curl – The barbell curl has been a bodybuilding staple for over a century now for good reason: it’s one of the best all-around biceps builders you can do.

E-Z Bar Biceps Curl – You can switch to the E-Z Bar variant from time to time to give your wrists and elbows a break from the stress placed on them by the barbell curl.

Alternating Dumbbell Curl – Like the barbell curl, this is a time-proven exercise that builds bigger biceps.

Hammer Dumbbell Curl – The hammer curl is particularly useful for building up the biceps brachialis, which is a smaller biceps muscle that helps with peak and bi/tri separation.

Chin-Up – The chin-up is a great “functional” movement that targets the biceps. You can add weight with a dip belt or weighted vest as you get stronger, which ensures you can keep overloading your muscles.

THE 5 BEST TRICEPS EXERCISES

Close-Grip Bench Press – The close-grip bench press is a compound movement that allows you to safely push heavy weight. It also gives a little boost to your chest development.

Dumbbell Overhead Triceps Press – The dumbbell overhead triceps press is a great exercise because it enables you to safely press heavy weight and overload the triceps.

Lying Triceps Press – The lying triceps press involves a motion similar to the overhead dumbbell press and it’s fantastic for developing the triceps.

Dip – There are two types of dips you can do: the bench and upright dip. Both are good for training the triceps and benefit the chest and shoulders as well.

Triceps Pushdown – This is the most common triceps exercise that people do and, surprisingly, it’s quite good. That said, we recommend that you save it for later in your workouts after you’ve done heavier work on the other exercises given in this list.

PROGRESSION IS THE KEY TO MUSCLE GROWTH

The key isn’t just doing the exercises – it’s progressing on them, which means increasing the amount of weight you can move over time.

If you don’t get stronger, you won’t get bigger.

THE ULTIMATE ARMS WORKOUT

A good arms workout trains both the biceps and triceps and, indirectly, the forearms, and focuses on moving heavy weights.

Just like any other muscle group, arms can benefit from higher-rep work, but you have to emphasize heavy weightlifting if you want them to continue to grow over time.

DO THE FOLLOWING ARMS WORKOUT ONCE EVERY 5 – 7 DAYS.

Don’t superset these exercises. Instead, rest 60 seconds in between each set. This will give your muscles enough time to fully recoup their strength so you can give maximum effort each set.

Once you hit the top of your rep range for one set, you move up in weight.

For instance, if you get 6 reps on your first set of barbell curls, you add 5 pounds to each side of the bar for your next set and work with that weight until you can curl it for 6 reps, and so forth.

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Nawa’y makatulong ang mga tips at workouts na ito upang maachieve mo na ang iyong #sexyarmsgoals 💪😉

(Photo and info from Google Images; Legion: legionathletics.com)