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Showing posts with label Arms. Show all posts
Showing posts with label Arms. Show all posts

Friday, October 25, 2019

4 Best Crushing Workouts For Bigger Forearms

Your forearms don’t get the respect they deserve.

Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.

Failing to train forearms results in weak grip strength, and let’s cut to the chase, skinny-looking arms. Target yours with these 4 forearm exercises and sayonara to your skinny arms.

These workouts can be performed at the end of your regular training sessions. Perform them in a consecutive manner, completing all prescribed sets and reps of one exercise before moving to the next.

Workout 1:

1. Wrist roller

  • Grab a wrist roller with a pronated grip straight up and hold it out in front of your body.
  • Make sure the rope is not wrapped around the roller, then roll your hands forward in an alternating fashion until the weight is raised and your arms are fully extended.
  • Reverse the motion and return to the starting position.
  • 3 sets x 4-5 reps, 90 second rest
2. Pinch grip

  • Place two dumbbells or rimmed weights facing outward in a standing position on the floor.
  • Bend down and pinch the head of each weight with your fingers, lift them off the floor and hold.
  • 3 sets x 15-30 second hold, 60 second rest
3. Towel wring-out

  • Grab a thick towel and soak it in water, wring it out by twisting your wrists in both directions.
  • 2 sets x 60 seconds, 0 second rest

4. Wrist flexion/extension stretch

  • Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, extend your left hand and gently bend the wrist back.
  • Hold the stretch for 60 seconds.
  • Perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
  • 1 set x 60 second hold on each side, 0 second rest

Workout 2:

1. Farmer’s walk

  • Pick up a heavy set of dumbbells.
  • Stand tall and walk with them as fast as you can, maintaining a neutral back.
  • 3 sets x 20-second walks, 60 second rest
2. Band finger extension

  • Take a rubber band and put it around all of your fingers, then spread them apart as far as possible and hold for a second.
  • 2 sets x 20-30 reps with each hand, 0 seconds rest
3. Single dumbbell wrist curl

  • Take a dumbbell in one hand and sit on a bench, allowing your elbow to rest on your thigh, bend at 90 degrees.
  • Your working hand and the dumbbell should be loosely hanging off your knee with your palm up.
  • Curl your wrist up so your palm faces your biceps.
  • 2 sets x 15-20 reps on each side, 0 second rest
4. Wrist flexion/extension stretch

  • Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then extend your left hand and gently bend the wrist back.
  • Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
  • 1 set x 60 second hold on each side, 0 second rest

Workout 3:

1. Kroc row

  • Place your left knee and hand on a bench and grab a dumbbell with your right hand.
  • Maintaining a natural arch in the lower back, row the weight to your side in an explosive manner.
  • To ensure maximum contraction, focus on getting a full range of motion by fully extending the shoulder at the bottom and forcefully pulling it up and back at the top.
  • 3 sets x 15-20 reps on each side, 90 second rest
2. Single dumbbell wrist extension

  • Take a dumbbell in one hand and sit on a bench, placing your elbow and forearm on your thigh and allowing the working hand to loosely hang off your knee with the palm faced down.
  • Curl your wrist up so that the back of your hand faces your biceps.
  • 2 sets x 20-30 reps on each side, 0 second rest
3. Lacrosse ball forearm roll

  • Place a lacrosse ball on a box and place your forearm on the ball with the palm of the hand facing down.
  • Push your forearm into the ball, then slowly roll from the wrist to the elbow and back.
  • As you roll, turn your wrist slightly on both sides to ensure that all of the tissues have been targeted.
  • 2 sets x 30 seconds on each side, 0 second rest

4. Wrist flexion/extension stretch

  • Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then extend your left hand and gently bend the wrist back.
  • Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
  • 1 set x 60-second hold on each side, 0 second rest

Workout 4:

1. Towel pull-up

  • Attach a towel to a pull-up bar, grab each end of it.
  • As you hang from the towel, pull yourself up until your chin is raised above your hands.
  • If this proves to be too hard, hang from the towel for as long as you can instead.
  • 3 sets x As many reps as possible, 90 second rest
2. Cable thumb curl/pinkie curl

  • Attach a rope handle to the pulley then grasp an end of it with your left hand and pull it to thread through the hole, so that you end up having one long rope.
  • Take a step back so that your arm becomes fully extended then flex your wrist to bend the thumb back toward your forearm.
  • After you complete all sets and reps with both hands, grasp the rope with your left hand again and perform the opposite motion by curling your pinkie toward the underside of your forearm.
  • Repeat with the other hand.
  • 2 sets x 15-20 reps on each side, 0 second rest

3. Cable supination/pronation

  • Attach a rope handle to the pulley and make it thread through the hole as described in the exercise above.
  • Grasp an end of it with your left hand, take a step back and sit on a bench.
  • Maintaining a 90 degree bend in your elbow, rotate the wrist inward until your palm faces down.
  • After completing all sets and reps with both hands, grasp the rope with your left hand again and perform the opposite motion by rotating the wrist outward until your palm faces up.
  • 2 sets x 15-20 reps on each side, 0 second rest
4. Wrist flexion/extension stretch

  • Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then extend your left hand and gently bend the wrist back.
  • Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the forearm.
  • 1 set x 60-second hold on each side, 0 second rest


Friday, September 13, 2019

10 Most Effective Exercises For Bigger Triceps

Add serious size to your upper arms with these beginner, intermediate and advanced triceps exercises.

an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed.

Overhand Barbell Extension : 

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

2 Overhand Dumbbell Extension : 

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

3 Dumbbell Extension :

set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec

4 Overhand Bumbbell Extension :

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

5 Close Grip Bench Press :

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

6 Decline Skull Crusher : 

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

7 Overhead Barbell Triceps Extension :

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

8 Bench Dip :

set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec

9 Dumbbell Kickback :

set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec

10 Selectorized Triceps Extension :

set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec

Tuesday, September 3, 2019

The Unconventional Workout for Arm Size - bodybuilding110

For lots of guys, arm training can become stale and mundane. The old standards work at first, but after a while your body can adapt, causing strength and muscle growth to come to a halt Opens a New Window. . When that happens, you need to find new ways to challenge your arms strength and get them to grow.

Sound familiar? It’s time for your typical routine to take a back seat while you bust through plateaus with something new. Utilize these exercises.Be ready to have some tighter sleeves on your shirts with this one.

Exercise 1: Chin-Ups

This is considered the king of arm exercises for a couple of reasons. The supinated grip (palms facing you) will stimulate the biceps like no one’s business. Beyond that, things get a bit more technical. The brachialis muscle sits under the biceps muscles and is typically more difficult to target using conventional curls. When it’s developed, it contributes to building the coveted “peak” so many athletes are after.

The good news is that doing work from overhead places a pre-stretch on this muscle and therefore targets it much more effectively. For evidence of this, find some high-level competitive gymnasts and examine their biceps development and peak. Regardless of overall size, they likely have otherworldly development in this area. The frequency and volume of their overhead pulling (as part of their athletic programming) speaks for itself where the gun show is concerned.

To take things a step further, it’s not just a matter of doing chin-ups. And, in a departure from good training advice, we’ll offer this.

Abandoning good back-dominant form in favor of just pulling with the arms would actually be a smart move if you really want the biceps and brachialis to work hard. Just sayin.

Exercise 2: Dips

Compound exercises create more muscle. Who knew? By including dips in your workout, you’re allowing for a greater overload on the triceps than you normally would in isolation. Plus, you are training your triceps to work in concert with other muscles, which satisfies the performance-trainer sect mentioned in the beginning of this article. The dip, which also can be trained to greater overload using a weighted vest or dipping belt, emphasizes that ever-visible outer head of the triceps.

In order to keep the triceps fully engaged and to minimize the contribution from the pecs, it’s important to keep your body posture as upright as possible and your elbows tight to the body throughout.

Exercise 3: Band-Resisted Curls

If you’re a sucker for biceps curls and need them to be in your program, then upping the octane by attaching some bands to your barbell or dumbbells would be a smart move. The science here is simple: In most weight-bearing exercises, there are different parts to the force curve. The amount of effort your muscles have to go through isn’t equal as you progress through the rep. In conventional curls, the biceps usually have very little work to do in the last 15 to 20 degrees of the movement. The hard part comes from the fully extended arm position until just inside 90 degrees.

Since bands increase in tension as you stretch them — a principle known as linear variable tension — they’re the perfect additives to make the final segment of your curls more stimulating for the arms. Wrap one end of a band around your dumbbells or barbell, and stand on the band creating adequate tension. Next, go to town and curl to oblivion. As an added bonus, feel free to drop the bands off mid-set and burn out with just the weights for a great hybrid set. As an alternative, you also can try dedicated band training with a cool set like the SPRI Exertube Heavy.

Exercise 4: Skullcrusher Plus

Many serious trainers rely upon the conventional skullcrusher — or lying triceps extension — for triceps development. But if you’ve had to deal with elbow stress when doing this movement, understand the biomechanics of the movement rather than sidelining it altogether.

First, using gravity to your advantage can be a good initial step, so put the bench on a slight decline. This will change the force angle a bit and allow your elbows to point back farther naturally rather than pointing directly up or even forward. Second, remember your anatomy: The triceps have three heads. The most elusive of the three for most lifters is the long head, which is most effectively hit — you guessed it — via overhead movements. Take that tip and run with it by adding a “pullover” component to your skullcrushers.

As soon as you get to skull level with the weight on your eccentric phase, reach the weight down toward the floor by flexing at the shoulder joint to move the arms behind the head. You’ll feel a huge stretch in the triceps by doing this. Remember to keep the elbows facing forward; don’t let them flare outward. Once you feel a good stretch, reverse the movement and mimic a soccer throw-in pattern to return to the full extension position.

It’s OK if you use a touch of momentum here, but be careful. You might even consider using a lighter weight than usual. But prepare for your upper arms to be lit all the way up to your armpits.

Friday, August 30, 2019

One Of The Best Arms Workout Ever - bodybuilding110

Having a strong set of arms is integral to maintaining a healthy and balanced life. Weak arms in the past meant a man couldn’t carry his kill while hunting (unless he had some friends to help) or might not have even been able to hurl a spear hard enough to take down a deer. And if you couldn’t do either of those, well… you’re dead.

In the modern era, impending death due to arm weakness might not be much of a problem since we can grab a venison steak from any specialty grocery store, but having underdeveloped arms can still be a detriment to your health and well-being. Not only does having a pair of well-built arms help in carrying groceries, children, sandbags, and the like, but it also serves as a visual cue to the public that you’re the kind of guy who takes enough pride in himself and has enough care for his own health to workout regularly. And that’s not something to scoff at. Appearance and perception are huge factors when it comes to our identity, and having a set of well-built arms goes a long way toward inspiring confidence and self-esteem.

In this article, we’ve limited the recommended exercises to those that focus primarily on the two main muscle groups of the arms: the triceps and biceps. We have reserved shoulder and forearm exercises for an altogether separate informative guide. So, if you’re looking for shoulder exercises, keep looking, but if you’ve come for the gun show, stay the course and read on for the best arm exercises for men.

1. Workout Supersets

1. Close Grip Bench Press: 3 sets of 5-6 reps– superset with 2. Close Grip Chin-ups: 3 sets of 5-6 reps
3. Triceps Dips: 3 sets of 10 reps– superset with 4. EZ Barbell Curl: 3 sets of 10 reps

5. Dumbbell Triceps Extension: 3 sets of 12-15 reps– superset with 6. Seated Dumbbell Curls: 3 sets of 12-15 reps

Close Grip Bench Press

This is probably the single best exercise for building strength and mass in your triceps. Because of the nature of the exercise, you will be able to use big weights. Increase the weights on every set and use a weight that you can push 5-6 times to failure in the last set. Rest 30 seconds after every set and quickly switch to close grip chin-ups.

  • Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack

Close Grip Chin-ups

While chin-ups are primarily a great back exercise, close grip chin-ups work the biceps big time. Try to swing as little as possible and concentrate on pulling with your arms instead of your back.

Triceps Dips

 The second best exercise for building strong and bigger triceps. You should use narrow grip and not let your shoulders drop below your elbows on your way down. If the dips are too hard you can use the dip machine.

EZ Barbell Curl

 The EZ Bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. Increase the weight on every set and choose a weight that allows you to do 10 reps to failure on the last set.

Dumbbell Triceps Extension

This is an isolation movement, a great finishing exercise. Remember this is your final exercise so keep the weight lower and just keep the blood flowing in the triceps.

Seated Dumbbell Curls

A great unilateral exercise that is going to give you a great pump in your biceps. Keep the weights low and do 3 sets of 10-12 reps.
As with any other muscle group you should give the arms a good amount of time to rest, especially since they are involved in all other upper body movements such as bench press, rows or pull ups.

Sunday, August 18, 2019

The 12 Best Bicep and Tricep Exercises for Mass - bodybuilding110

There’s a certain fascination people have with building bulging biceps, however, many don’t know how to go about achieving these results and become faced with a muscle-growth plateau.

Often, you see people mindlessly curling away for hours on end only to end up with little or no gains in muscle size.

In this article, we’ll break down the various muscles of the upper arm and provide you with the 6 best exercises to really pack on the mass.

In order to build a set of show-stopping arms, you first need to know the muscles you’re going to be training and the functions they perform.

The upper arm is made up of two major muscle groups:

   -  The Biceps

Your biceps are made up of the long head (outer) and the short head (inner) and make up 1/3 of the upper arms.

    - The Triceps

The triceps, as the name implies is made up of three heads – the long head, short head and medial head. It also makes up 2/3 of the upper arm, which may come as a surprise to those thinking that the key to bigger arms is working on your biceps.

In order to train the arms for maximal growth, you need to make sure that you’re targeting each head of each muscle with a specific set of exercises. Sadly, endless curls are not the secret.

The following 12 exercises, in my opinion, are the best ones for targeting each head.

Spider Curls


 Begin this exercise by putting the bar on the sitting part of the preacher bench. Make sure it’s balanced so it doesn’t fall off. Then, step to the forward part of the bench, where you would usually put your arms and lay on your stomach at 45 degrees against the front side of the bench. Your feet and more importantly your toes, have to be well positioned on the floor and your upper arms need to be on top of the inside pad on the preacher bench. Then, take the barbell or dumbbells while holding a supinated grip with your palms upwards. Your arms should be about as wide as your shoulders or a bit closer, but never wider. Lift and exhale, hold for a second and squeeze your biceps, after which you should bring the bar or dumbbells down, while breathing in. Do 4 sets of spider curls, with 12, 8, 6 and 15 reps each, respectively.

Incline Dumbbell Curls

 Sit on an incline bench and have two dumbbells in your hands, at arm’s length. Your elbows need to be close to your body and your palms need to be facing forward. Remember, nothing above your elbow should move. You are curling the weights forward and contracting your biceps. Breathe out while you curl upwards and breathe in as you lower the weights back up. When you’ve raised the dumbbells to shoulder level, hold that position for a second and bring them back down. Do incline dumbbell curls for 2 sets of 8 reps each and a final set of 6 reps each.

Barbell Curls

 Stand with a barbell in your hands at shoulder width and with your back straight. Your palms should be facing forward and your elbows should be close to your body. Contract the biceps and lift the barbell, moving only your forearms while breathing out. Lift into a curl until your biceps are completely contracted and the bar is at your shoulders, then hold the position for a second and squeeze your biceps. Bring the bar down and breathe in. Do barbell curls for 2 sets of 8 reps each and a final set of 12 reps.

Preacher Curls


 Get an EZ curl bar and find a preacher bench. Hold the E-Z bar at the close inner handle. If possible, have someone hand you the bar, or you can take it from the front bar rest installed in a lot of preacher benches. Your palms should be facing forwards and they should be tilted just a little bit inward to adjust to the bar’s shape. Your upper arms need to be placed on the preacher bench pad, as well as your chest. Your starting position should be your E-Z curl bar in your hands, at shoulder length. Breathe in and lower the bar until your biceps are completely stretched and your arms are fully straight. Exhale and curl the weight back up with your biceps until they are completely contracted and the bar is positioned at shoulder height. Squeeze your biceps and keep that position for a second. Do one dropset of preacher curls until you reach muscle failure.

Triceps Pushdown

 Get a rope, a straight bar or an angled one and attach your handle of choice to a high pulley. Take it with an overhand grip with your palms facing down. Your grip should be as wide as your shoulders, and your back should be straight with a slight tilt forward. Your upper arms should be close to your torso and at a 90 degree angle to the floor, while your forearms should be pointing upwards towards the pulley, holding the bar or rope. While exhaling, pull the bar down with your triceps until it touches your thighs and your arms are completely extended and holding a 90 degree angle to the floor. Your upper arms should stay right next to your torso, completely immobile. Hold the position for a second and breathe in while you bring the bar or rope back to its starting position. Do 4 sets of triceps pushdowns – the first one with 12 reps and three consecutive ones with 8 reps each.

Seated Triceps Press

 Sit on a bench that will let you support your back on it. Take a dumbbell in both of your hands and hold it over your head with your arms outstretched. The intensity should be in your palms, while they face inwards. Keep your arms close to your head with your elbows inside, perpendicular to the floor. Breathe in and lower the dumbbell behind your head in a semi-circular movement until your forearms connect with your biceps. Breathe out and raise the dumbbell to its starting position. Do 3 sets of seated triceps presses with the first set having 10 reps and the last two having 8 reps each.

Low Cable Triceps Extensions


Choose your weight and lay down on the bench of a seated row machine with a rope. Your head should be on the side of the machine, not away from it. Take the ends of the rope with your palms facing each other in a neutral grip and have your forearms perpendicular to your upper arms, which should be perpendicular themselves, in relation to your torso. Breathe out and extend your lower arms until they are completely vertical and straight. Your upper arms and elbows should be stationary all the way through the exercise, with only your forearms moving. When you reach the peak of the movement, contract your triceps, breathe in and return to the starting position. Do 2 sets of low cable triceps extensions with 12 reps each, as well as a final set of 15 reps.

Lying Dumbbell Triceps Extensions


  Lie down on a flat bench and get dumbbells in your hands. Your arms should be fully extended and perpendicular to your body. Your palms should be facing in and towards each other, and they should be tucked in. Breathe in and lower the dumbbells until they are near the sides of your head without moving anything below the elbow, so only the forearms should move. Breathe out and lift with your triceps back to the starting position. Do 3 sets of lying dumbbell triceps extensions, with the first two having 15 reps each and the last one 20 reps.

Seated Palms-Down Barbell Wrist Curl

 Take a barbell with both of your hands and your palms facing downwards. Your hands should be positioned at shoulder width and your feet should be flat on the floor and a bit wider. Lean forwards and put your forearms on your upper thighs, still keeping your downward grip. Holding tightly, inhale and lower the bar as quickly as possible. Then, curl the weight up as high as possible while flexing your forearms, which should still be positioned on your thighs without moving. Hold the contraction for a second and go back to the starting position. Do seated palms-down barbell wrist curls for 4 sets of 25 reps.

Standing Palms-Up Barbell Behind The Back Wrist Curl

 While the name might be a mouthful, it’s a relatively simple exercise. Stand with a straight back and a barbell behind your glutes at arm length. You will need to use a pronated grip in this exercise, which means your palms should be facing away from your body, and your hands should be apart at shoulder width. Look straight forward with your feet at shoulder width as well. Exhale and lift the barbell with a little curl in your wrist and a semi-circular movement upwards. Hold the contraction for a second, then inhale and lower the barbell to its starting position. Do this exercise for 3 sets of 15 reps each, and when you’re done make sure to put the barbell down on the squat rack or the floor while bending your knees, because it would be rather difficult to do it otherwise.

Reverse Barbell Curls

 Stand with a straight back and hold a barbell at shoulder width, and your elbows tightly packed in. Your palms should be facing down for a pronated grip. While keeping your upper arms stationary, curl the weights and contract your biceps while breathing out. Your forearms are the only part of your body that should move in this exercise. Keep doing the movement until your biceps are completely contracted and the bar is at shoulder height. Hold the position for a second and squeeze your biceps. Breathe in and slowly put the bar back down to its previous position. Do 3 sets of reverse barbell curls for 15 reps each!

Hammer Curls

 Stand with a straight back and a dumbbell in each of your palms, at arm’s length. Your elbows should be close to your body, but not packed in. Keep your upper arm stationary, exhale and lift the weight in a curl while contracting your biceps and keep lifting it until it’s fully contracted. At this point, the dumbbells should be at shoulder height. Keep this position for a second and squeeze your biceps. After a second, inhale and lower the dumbbells down into their starting position. Do up to two sets of hammer curls, all the way to muscle failure!

Monday, June 24, 2019

Best 8 Triceps Movements For Mass

If you want strong, well-defined arms choosing the right tricep exercises for building mass needs to be your number one priority.  Your triceps are made up of 3 Tricep brachii heads: long – lateral – medial. Each of the tricep brachii heads have key rolls in all your pushing movements such as Bench Press, Standing Barbell Press and Dips.  Any pushing movement will engage your tricep muscle at some point.  Most guys training reguarly at the gym understand the importance of tricep exercises however the majority of people still prioritise their biceps over their triceps into their workouts.

1. Close-Grip Bench Presses. These should be performed on chest day, after you’re done with the bench. Use them as a segue into your triceps workout.

2. Skullcrushers. This exercise will help you pack on more mass than any of them, but you will need some gloves and a spotter so that you don’t injure yourself. Get some heavy weights but make sure that you can handle your weight!

3. Overhead Extensions. Get a heavy dumbbell, warm up properly and start pumping. If you don’t warm up, you might injure yourself – that much weight on a cold arm is too much.

4. Dumbbell Kickbacks. While this technique doesn’t have a great reputation as it has been used in all sorts of gym imitating commercials and “sports” shows with little plastic dumbbells. When you do it with 35 or 35 pound dumbbells, it tends to make you realize that it’s still a great exercise.

5. Cable Pressdowns. Do these with a lot of weight on the machine and your triceps will grow like never before, but make sure that you keep your form properly tightened. If you think you can do it, go for more reps.

6. Cable Pressdowns Behind Your Head. This movement lets you have a far larger range of motion than the other, standard pressdowns. Make sure to warm up though, if you don’t want to be sore the entire week.

7. Seated Extensions. Get an EZ-curl bar and do some overhead extensions with it. They’re far safer than skullcrushers but comparable in results. Make sure to have total control over the weight and move through the exercise very slowly to avoid injury.

8. Inclined Close-Grip Bench Presses. This exercise targets your triceps in a whole different way than most close-grip bench presses out there, so make sure you throw them into your routine!

Friday, May 24, 2019

How To Get Big Arms – My 6 Tips

Are you unsatisfied with your arms? Are they weak, flabby, or scrawny? Do you want big, lean arms and do you want them now? While it's impossible to achieve any sort of muscle growth instantaneously, with hard work and smart exercise strategies, you can start seeing noticeable results in as little as a few weeks to a month.

Tip 1 – Train In All Rep Ranges

People often ask "Should I do low, medium, or high reps?" when they should really be asking " When should I do low, medium, and high reps?"

You see, a bodybuilder who wants bigger arms needs to stimulate those bi's and tri's with a variety of stimuli in order to maximize growth from various components of the muscle tissue itself.

An athlete like a weight-class bound fighter should focus primarily on doing low rep stuff with a high repetition speed to maximize power. A bodybuilder should do that and do sets that maximize time under tension to maximize cross sectional area of the muscle.

As a general rule of thumb, for maximizing arm size, spend about one-third of your training time doing low reps, one-third doing moderate reps, and one-third doing higher rep sets. This will ensure that you provide your arms with various types of stimulation, thus causing muscle growth via a variety of mechanisms.

Tip 2 – Hit 3 Exercises Per Muscle Group

There’s no benefit to hitting 10 exercises for biceps and 10 exercises for triceps.
If you’re lifting heavy and maintaining the right intensity there’s no way in hell you’d be able to make it to the 6th exercise, let alone the 10th!

I recommend performing 3 exercises for your biceps, 4 sets a piece and likewise, 3 exercise for your triceps at once again, 4 sets per piece.
12 work set for your biceps per week and 12 work sets for your triceps per week.

I used to fear low volume, thinking there was no way I was doing enough to actually reap any tangible results – but once you’ve got your progressive overload and your rep range sorted
you’ll soon see it’s a matter of exertion and workload as opposed to pure volume which many newbies fall into the trap of.

Tip 3 – Apply Progressive Overload Each And Every Workout

There should be no guess-work when it comes time to hit your barbell bicep curls, trying to remember the weight you’ve lifted previously is a recipe for diaster.
Record your lifts so you know what you need to do the following workout to beat your prevous record.

Supplements, ridiculous training protocols and broscience tips won’t help you get big arms, but progressive overload will.
How can you apply progressive overload?

In short you must increase the tension on the targeted muscle group (in this case your biceps and triceps).
Increasing tension can be applied via an increase in weight, an increase in reps or an increase in time under tension (reduction of rest periods etc.)

Check out my guide on how to apply progresisve overload here.

Tip 4 – Focus On The Mass Movers

In order to get big arms you need to focus on the big lifts.
The barbell bicep curl is the king for adding mass and strength to the biceps, meanwhile the close grip bench press and weighted dip are the key to adding
Strength and size to the triceps.

There are a TON of arm exercises out there, none of which can apply anywhere near as much stress on the muscles as these.
Think about it – when performing a barbell biceps curl we’re able to curl anywhere up to 150lbs ~ this obliterates the biceps, forcing growth.
Meanwhile, the over the bench one arm dumbbell concentration curl, often performed with a dumbbell around the 15lb mark cannot and will not replicate
the stress of the barbell exercise.

3 exercises is all you need per muscle group, so focusing on the big, key movements is important – no need to throw in every variation of curl, pushdown and kickback.

Tip 5 – Don’t Superset

If you’re rushed for time on a particular day then supersetting may very well be the way to go.
If you’re supersetting a bicep exercise with another bicep exercise or a bicep exercise with a tricep exercise (opposing muscle groups) in an attempt to force your arms to grow you’re going the wrong way about it.

Because my triceps are stronger I train them second, if my biceps were stronger and more dominant I would train them first.
Weak points always come first.

Tip 6 – Keep Your Rep Range Low ‘N’ Consistent

Studies have proven that the 4 – 6 rep range is the optimal rep range to build both muscle size and strength as a natural gym-goer.
Benching, deadlifting and squatting in the 4 – 6 rep range is relatively straight forward, however when it comes to performing your arm exercises in this low rep range many guys begin to
disregard form entirely just to move the weight.

If you’re cheating on your form you’re wasting your time.

Your form comes first.

No swinging on your bicep exercises, with a brief contraction at the top of each repetition.
No flaring of the elbows on your triceps exercises with a brief lockout and contraction at the top of each repetition.

Provided you’re able to maintain good form you should be aiming for 4 – 6 reps per set.


Saturday, May 18, 2019

4 Quick Tips To Get HUGE Biceps

It’s one thing to have big biceps but it’s another to completely master them. Hard work will always be key but there are some tricks of the trade to help further push your biceps to brand new levels of insane size.  By making these recommendations who shows off four quick tips to help take that hard work up a notch so you can see even further improved gains. Check it out above!

Tip #1 Give Arms Their Own Day

Give arms their own training day. You heard me, their OWN day. This is the single most important arm training tip. Nothing will help you get big arms faster then training biceps, triceps and forearms together on their own day. The evidence from this approach is so overwhelming it deserves a little explanation.

There are many people who believe that they will be able to grow their biceps by simply adding them into the workout AFTER training their back and/or triceps.

This is simply not the case.

It is a FACT that the body parts trained first will always progress faster than those that are trained afterward. This is because as the workout progresses, you lose energy and as a result your output is reduced.

CRITICAL TIP: Start with your biceps first or have a biceps-only day and use Fat Gripz to see the fastest, biggest results for your arms!

Tip #2 Take a weight off

You have to load the barbell until it bends and then grunt like Sharapova with a megaphone to forge bigger biceps, right? Absolutely not. Rather than trying to reach your personal best with each rep, load the bar with weights you can comfortably lift 12 to 15 times, says Frost. Why? Each massive rep actually uses up testosterone, so push your body too hard and you’ll actually deplete your body’s best muscle-building chemical. Take a leaf out of Jason Statham’s training tips and don’t overdo it.

Tip #3 Always Train Arms with Fat Gripz or a Thick/Fat Bar

Only Train Arms With Thick Bars/Fat Gripz. Along with training arms on their own day this is probably the most important change you can make in your arm training. Using fat-handled bars is one of the most effective ways to develop maximum muscularity and strength. It develops big arms and levels of upper body power strength virtually incomprehensible to those who train only with regular bars...

Thick-handled barbells and dumbbells have been around for decades but you will only find them in very high-end professional training centers because they are so expensive! One thick-handled barbell can cost over $800 and thick-handled dumbbell sets can cost well over $10,000! If your gym does not have thick-handled bars (and it won’t) grab yourself a set of Fat Gripz ASAP.

Tip #4 Train Your Forearms

Train your forearms. No matter what your goal is, a set of big beefy forearms is always impressive and it completes your arms. It doesn’t matter how big your biceps or triceps are, if you have stick forearms you will still have small arms – that’s a fact.

The most effective way to build your forearms is to train with thick-handled barbells and dumbbells (see point #2 – if you don’t have access to thick bars grab some Fat Gripz!

Thursday, May 16, 2019

Target And Tone Your Entire Arms With These 5 Easy Exercises

Tank top season is just around the corner! And if you’re looking to showcase sleek, toned arms on the beach this summer, you've come to the right place. We're sharing our favorite workout for sexy shoulders and beautiful biceps!

1. Arnolds

Take two 5 to 10 pound dumbbells and hang them at your sides. Soften up your knees and engage your core. Curl the dumbbells up to shoulder height, turn them out and lift them all the way up over your head for an overhead press. Bring them back down to your starting position with controlled movement. This move engages your biceps, shoulders, and triceps. Do three sets of 15 reps each.

2. Bent Over Reverse Fly:

How to:

  • This move engages your rear delts, the muscles at the backs of your shoulders.
  • Bend your knees a little bit, and move the dumbbells outward in a flying motion until your arms form a straight line across.
  • It’s very important that your palms are facing your body and not each other.
  • Bring the dumbbells back down and repeat this motion.
  • Do 8-10 reps.
3. Field Goal Post

Bring your elbows up to just below shoulder height with one dumbbell in each hand. Open up your arms into a field goal position, stretching them back to activate your shoulder blades. From there, drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face. Repeat 10 times while keeping your elbows up and your core engaged. 

4. Overhead Tricep Extension:

How to:

  • Put your arms up above your head with a dumbbell in each hand.
  • Drop your hands down behind your head and slowly lift them back up.
  • This move is a double whammy on your triceps so you will feel the burn.
  • Keep your elbows close to your ears when repeating the motion, and, again, keep your core taught as you do this movie.  
  • Do 10 reps. 

5. Tricep push-up


Begin in a supported high plank position with knees on the ground. Slowly lower down toward your mat, bending your elbows back into 90-degree angles as you come down. Come back up and repeat 10 times.


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