BUILDING SET Eye-catching (and massively strong) arms aren’t as easy as simply walking into the gym and doing dumbbell curls until everything hurts. If it were that simple, everyone would have an American leader-level bicep popping out of their t-shirts.
If you really want to grow really big arms, it’s about focusing on the little things. Your goal with any method is to stimulate the muscles you are exercising while not straining your joints; This will keep you healthy and fresh so you can target your arm day after day. You will also need the right exercises to build your arms. Again, this means more than just key locks and skull crushers. To spark arm growth, you need to vary the position of your arm, the type of resistance (spoiler alert: Don’t just use dumbbells), and the timing of each movement.
Gospel: Not only from this figure everyone. That’s why I condone it 90-Day Arm Challenge when The health of people, a book that gives you a complete 12 week program to build you. It’s a set plan that will challenge your arms almost every day for three months, with an eye toward serious biceps and triceps growth.
4 Arm Workout Mistakes to Avoid
Training your arm is too basic
Curls, presses, and lateral raises are great exercises — but they can quickly lead you to the dreaded training plateau.
Why? Muscle development comes when you can handle the stress and intensity of a consistently progressive workout. Building and changing muscle requires your body to push your body hard enough to adapt. That adaptation, in this case, is muscle growth. And to make the adaptation happen, you need to change your exercises, reps, and weights so that your body is constantly straining and adjusting and getting stronger. That can’t be done if you just keep doing curls, triceps presses, and lateral raises the same way you’ve always done.
How to fix it?
It does not need a variation of the score. Simply think about changing the angle of your arm with every exercise, moving your elbow closer or further away from your torso can change how the exercise targets your biceps or triceps. A standard bicep curl, with your elbow close to your torso, for example, challenges our biceps especially in the middle of the movement and at the end, when you squeeze your biceps. The preacher curl, which has the elbow in front of the abdomen, is the most difficult when you start the curl, and the easiest at the top of the movement itself.
You can easily rotate between six of your favorite arm exercises (three for biceps and three for triceps) in every workout. Just make sure each of your elbows is in a different place. Do two to three exercises at least twice a week.
You rush your Reps
“Mechanical tension” may sound like an advanced technical concept, but it’s one every angler should learn. In the simplest terms, force applied to your muscles through resistance (weights) to stimulate muscle growth. In practice, you will feel the tension as you use your muscles to apply force to complete the exercise through its full range of motion. The more serious you go, the more you need to focus on feeling. Plenty of guys think you should simply “load up” to get more. To grow muscle, however, you need to gradually load—and still feel it.
Understand this: You can strengthen without your arms. Over the years I have seen many strong men who do not have the aesthetics to match their strength. You also see guys twisting 15 pound dumbbells with jacked arms. Why? Because they focus on mechanical tension.
How to fix it
Follow the tempo for every rep, regardless of the weights you use. Aim to take one to two seconds to lift the weight, pausing the hardest time during the exercise, then with lower power, counting one to two seconds. Getting into this pose will help to focus all of your arm work on your arms (I guess).
Stick to the same grip
Curls, palms. Triceps, palms. If you hold the same hand and create one key above in your movements: you will use the same muscles in the same way. While you are trying to build two groups of muscles in the biceps and triceps, these muscles have different parts, all of which are responsible for different tasks.
This is important for two reasons: add your potential to madd and the associated health. If you want superhero-sized arms, adjusting your hand position throughout the exercise changes how your muscles are affected. Your biceps, for example, will distribute the stress differently even if you just want to turn your palms towards each other slightly. That can lead to arm balance development, which can keep you healthier in the long run, and even make your arms jacked.
How to fix it
Vary your hand position during biceps and triceps training. They play with three different concepts (palms facing the ceiling, palms facing each other, and palms facing the ground) in all variations of bicep curls and even skull breakers. In every workout, aim to hit at least two of these positions.
Do not train enough weapons
Bodybuilding splits should be your arm training success. Why? Because they often require you to exercise each body part once a week. For guys who don’t stay in the gym for three hours to hit every curl variation on the arm day, this isn’t going to be enough. You need to be more consistent in order to either maintain the key to your arm exercises or stimulate higher growth.
The good news: Your arms can take more than one day to train per week. Unlike exercises like the bench press, deadlifts, and deadlifts, you’ll get the most arm exercises using comparatively lighter weights. Add to that the fact that they rarely challenge your whole body, and you’ll guarantee that arm exercises can be done several times a week. Just think: No matter how hard he pushes you, he won’t crush you with two to three curls as much as two to three oars.
How to fix it
Exercise your arms at least two to three days. They intend to do this for a number of days. For example, on lean days, you can easily include a few biceps exercises. Do you bench press or shoulder press day? Add in a few triceps exercises because you’re hitting your triceps when you bench press them anyway. He dedicated one arm to the Sabbath (a fun arm day!); You will suddenly force your arms to grow three times a week.
The truth is, if you’re smart and focused on it, you can actually train your weapon in almost one day. All you need is proper planning, and you’ll be on your way to getting your groove on.
For more mobility tips, exercises, and full workout breakdowns, take a look The 90-Day Human Health Transformation Challenge: Arms training book
David Otey, CSCS is a fitness writer, NYC-based strength coach, and Health Advisory Board member who specializes in strength and hypertrophy protocols and athletic training. Check out more on Otey www.oteyfitness.com.