Category Archives: Arms

4 Must-Do Hacks for Bigger Arms!!!

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4 Must Do Hacks for Bigger Arms Fitness Workouts Exercises

Bigger arms are one of the first body parts people notice on us, so it isn’t very surprising that having well-developed arms is the primary goal of many lifters. If you’ve spent countless hours training your guns at the gym but aren’t really satisfied with your progress, this only means that you haven’t found the approach which works best for you to get bigger arms.

Gaining mass isn’t exactly rocket science and there are many ways to approach arm expansion, but constantly training in the same fashion leads to stagnation, so it’s probably time for you to try something new. Without making things more complicated than they have to be, here are 4 master tips for building monster arms!

1. Blood Flow Restriction Training

Blood flow restriction is a technique that works great for most people and it involves wrapping a restrictive implement around the limbs while lifting. When you restrict blood flow to a muscle, you can gain an incredible pump from the pooling blood and trick the body to use large fast-twitch muscle fibers, which leads to new growth.

Studies show that combining low-load lifting and blood flow restriction significantly promotes muscle growth, so for this type of training you will be using 50% of your normal weight. This will not only increase the size of your arms, but it will be friendlier to your joints and let them recover from your regular heavy sessions.
The best way to use blood flow restriction training is to perform it at the end of your heavy-load hypertrophy protocol. Take knee wraps and place them high up on the arms. Tighten the wraps enough so that it’s uncomfortable but not too painful, then try a high-volume superset of tricep rope press-downs and standing dumbbell curls using half of the weight you normally would.

Related article:  Dumbbell Kick-Back

2. Increase Your Volume

There are countless reliable studies which show that increasing training volume directly leads to muscle size gains, so this is not something that needs any further discussion. It’s really the simplest things that we tend to forget the most, such as the fact that muscles need to be targeted with the right intensity and volume in order to grow.

If you’re training your arms once per week with a total of 5-10 sets, it’s clear that you need to increase your volume, to get bigger arms. Switch to training them three times per week, as this frequency has proven to work best for most lifters.

However, instead of just jumping from one to three days of arm training per week, increase your volume gradually. Making big leaps can turn out to be too stressful for your ligaments and joints and cause painful injury.

3. Hit Them From All Angles

Arm training is all about placing high amounts of stress on the biceps and triceps and trying to break down as many muscle fibers as you can. To do this, you need to incorporate a full range of motion and drive the maximum amount of force into the target muscle, but also use exercises which employ different angles and thus cause maximum hypertrophy.

The bicep is responsible for lifting the forearm toward the shoulders and rotating the wrist, and it consists of two heads: the long head which forms the outer portion of the muscle, and the short head which makes up the inner part of the bicep. The triceps, on the other hand, consists of three heads: the long head, the medial head and the lateral head. To target all heads in an effective way, you need a varied routine that will make almost every inch of your arm burn like hell after you’ve dropped the last weight.
Related article:  25 Simple Tips & Tricks To Reduce Belly Fat

Here’s a sample workout that will bring you bigger arms and inspire impressive mass gains:

Incline Dumbbell Curls: 4 x 8-10
Bodyweight Triceps Dips: 4 x 15-20
Barbell Curls: 4 x 6-8
Narrow-Grip Bench Press: 4 x 6-8
Standing High Pulley Cable Curl: 4 x 12
EZ-Bar French Press: 4 x 12

#4. Use Supersets

If you haven’t used supersets in your training yet, this might be exactly the improvement you need in order to accelerate your progress. Supersets are a super effective way to increase the intensity of a workout by overloading your muscles while reducing the total duration of the workout.

They can be performed in several different ways, but the basics are simple: you do one exercise, then without any rest, immediately move to the second one. Reducing the rest interval between two exercises obviously increases the intensity and efficiency of the workout and enables you to do more work in less time – it really is an ideal combination.

There are many types of supersets, and here are the most important ones:

Pre-exhaustion: starting with an isolation exercise and following up with a compound exercise
Post-exhaustion: starting with a compound exercise then moving to an isolation move
Compound: training with two compound exercises
Isolation: training with two isolation exercises
Antagonistic: switching between exercises that train opposing muscle groups
Regardless of whether you are a beginner or an experienced lifter, adding supersets to your routine will help you make gains at a faster pace and prevent training plateaus, so choose the type that would best train your weaknesses to build bigger arms.

So in order to take your physique to the next level, you need to cycle through different rep ranges throughout your training sessions. This will allow you to break many different muscle fibers as possible and force your muscles to grow like never before.

Training monotony is what generally causes muscle building progress to hit a wall, so whenever you feel like you’re losing steam, know that it’s time to start thinking outside of the box. Apply these 4 tips and watch your muscles grow!

Source: workoutbox.net

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A 9-minute arm workout with dumbbells to do at home

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Today we will work the muscles of the arms and shoulders because if we focus only on a tight and pumped figure excluding our hands, then the image as a whole will not be harmonious and proportional. So I present to you: effective exercises for the hands and arms, with dumbbells, for women. This set of exercises will help bring the muscles of the hands into tone and give them light relief. Exercises involve both biceps, often lagging triceps, and shoulders.

Beautiful, slightly embossed hands can be reached both in the gymnasium and at home, and for this you will need dumbbells. If you do not have dumbbells, you can also pump up your hands at home with ordinary plastic bottles filled with water or sand. You can also use books, bricks and other weighted items you have on hand. Remember that our goal is gently pumping muscles and working out problem zones, so do not use heavy weights, as we want to remain feminine and have refined hands.

Exercises of this set must be performed one after another, that is, perform the first exercise, immediately followed by the second, followed by the third. Then repeat the sequence. How would we combine the three exercises into one? Do exercises at a slow pace, without jerking and swinging the body. Do not forget about breathing, exhale effort, inhale another breath. Perform a set without pauses, exercises should work as a complex, one after another. Exercises of this set affect the biceps of the hands, deltoid muscles, trapezium. The whole sequence of this set is performed 15-20 times.

Check out these 9 minute exercises for arms that you can do at home.

#1. Lateral Raises

#2. Dumbbell Bent Over Lateral Raises

#3. Triceps extension

#4. Biceps Curls

#5. Triceps Kickbacks

Source: betterme.guru

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THIS 6-MOVE WORKOUT WILL GIVE YOU THE SEXIEST ARMS EVER WITHOUT LIFTING A THING

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For the first five moves, perform as many reps as you can in 30 seconds before moving onto the next exercise. Then finish strong by performing the last exercise for 60 seconds straight. If you’ve got more than four minutes to spare, repeat the entire circuit up to three times, ideally at least twice a week for visible results.

THE MOVES

1. Down Dog Hip Drop (30 Seconds)

KATHLEEN KAMPHAUSEN
How to do it: Get into plank position and lift your hips up toward the sky as you move into downward-facing dog. Reach your left hand toward your right toes, then circle the left arm up overhead until your fingers are pointing toward your right heel. As the arm moves overhead, dip your right hip to come into a right-side plank with staggered feet, toes pointing left. Reach your left arm up and overhead to place the palm back in starting position as you square your hips to the ground. Repeat on the opposite side, reaching your right hand toward your left toes, then coming into a left side plank. Continue to alternate sides.

2. Push-Ups (30 Seconds)


How to do it: Get into plank position with your wrists under your shoulders and your body in a straight line between the top of your head and your heels. Keeping your core engaged and spine neutral, bend your elbows to lower your chest toward the ground. Extend your arms to return to starting position and complete one rep. Continue, lowering to your knees if necessary.

3. Forearm Plank to Dolphin Pose (30 Seconds)

How to do it: Get into a forearm plank position with your shoulders stacked over your elbows, forearms parallel, and palms pressed into the ground. Keeping your core engaged and spine in neutral position, lift your hips straight up to the sky. Return to starting position with control to complete one rep.

4. Plank Up-Downs (30 Seconds)

KATHLEEN KAMPHAUSEN
How to do it: Get into a forearm plank position with your shoulders stacked over your elbows, forearms parallel, and palms pressed into the ground. Place your right palm beneath your right shoulder and your left palm beneath your left shoulder, extending the elbows to come up into a hands plank position. With control, place your right forearm back to starting position, then the left forearm. Repeat, this time leading with the left side. Continue to alternate between hands and forearm planks, alternating lead side.

5. Shoulder Tap to Side Plank (30 Seconds)

KATHLEEN KAMPHAUSEN
How to do it: Get into hands plank position with your shoulders stacked above your wrists and body in a straight line between the top of your head and your heels. With your left hand, tap your right shoulder, then open your body to the left as your reach your left hand straight up to the sky. Return to starting position, then repeat on the opposite side. Continue to alternate sides.

6. Superman Swimmers (60 Seconds)

How to do it: Lie facedown on a mat and reach your arms and legs, with toes pointed, to opposite corners a few inches above the floor. Without touching the floor, raise your right arm and left leg as you lower your left arm and right leg. Then raise your left arm and right leg as you lower your right arm and left leg. Continue to alternate.

Source :teamfitnesstraining.com

 

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