NEW WORKOUT💥ARMS • 💪Save this post 📲 Turn on my post notifications 👨💻Tag or send to a friend • • Warm up first – at least 10 minutes of slow steady cardio or pre activation work . Barbell Curls ⚡️4 x 15/10/6/4 Superset with
Bodyweight Skull Crushers ⚡️4 x 10-15 . Close Grip Bench Press ⚡️4 x 10-12 Superset with Dumbbell Hammer Curls ⚡️4 x 10-12 . Giant Set (6 – 8rounds) ⚡️Dumbbell Kick Backs – 10 ⚡️Band Tricep Extensions- 15 ⚡️Seated Dumbbell Curls – 15 ⚡️Dumbbell Reverse Curls – 15 • • Follow the gym Instagram- @ironstrengthandconditioning
There’s something about that feeling you get when you throw a shirt on and the sleeves fit snug around the arms. It’s a shot of confidence and really makes you wonder how that girl you like in class didn’t notice. On a real note, it can motivate you to want to stay in the gym which is a big key to any good looking phyisque. Today we are going over 5 secrets to unlock bigger arms!
Anytime I have noticed the biggest change in my body, especially the arms are when I am following these tips. This is just like anything else, if you don’t take it seriously and put the time and effort in then you won’t see results. Make a commitment to yourself today and start off by following these secrets I am sharing with you. If you follow these, you will be filling that shirt sleeve out in no time!
So whats the secret? Well I will start by listing them and then explaining. Stay around until the end of this article and you will get 2 workouts that will help take care of one big step.
Increase the frequency of arm training(Duhh, I know)
Increase weight
Increase calories
More triceps (it’s 2/3 the arm)
Try taking creatine(check with a doctor 1st)
Increase the frequency of arm training
The first key thing to start off with is to train your arms more frequently each week. It may sound like a no brainer, but this is commonly overlooked and thought to be too much work for one area. A lot of people might only train their arms once a week compared to 2 to 3 or even 4 times a week. The thing about this is if you want bigger arms, you need to start training them more frequently. It WILL be a game changer, trust me.
Increase weight
Light weight curls is not going to get the job done, you have to start increasing weight and increasing weight overtime as well. One of my favorite movements is to do a cheat curl and really get the weight up but control it with a slow negative on the decent of the movement. This can really work on overloading the muscle and making it work at a higher level to force growth.
Increase calories
A key point in getting bigger muscles will always include consuming more calories. It is extremely hard to see a noticeable difference if you are maintaining the same caloric intake or even a lower caloric intake than your maintenance level would be. Find your maintenance calories and start adding 300 to 400 cal a day until you find an optimal range of calories to help increase weight at a steady pace.
More triceps (it’s 2/3 the arm)
This is the part a lot of people forget about and neglect… Triceps. It’s not all about the biceps. They can’t be getting all the love. You have to spread some love to those triceps and make sure you’re working them just as much, if not even more in my opinion. The reason is because the triceps will take up 2/3 of the arm space compared to the biceps. So in turn, if you get bigger triceps, the arms will appear bigger!
Try taking creatine
A good tool to use for getting bigger muscles and to increase strength is a supplement called creatine. Creatine works by creating extra ATP at the cellular level. This will increase the amount of reps that you can perform with a heavier weight, which will increase the strength and in turn increase muscle size. But another part that creatine helps with is holding water in the muscle to make the muscles appear slightly bigger. I recommend creatine monohydrate, but again please check with your doctor first to make sure this is a good option for you.
Don’t forget recovery!
With picking up the intensity, frequency and the soreness you’ll witness better looking arms. However if you want to get the very most out of the training and decrease the soreness to be able to continually increase and overload that muscle, you will need to take care of your recovery. Increased protein can help as well as adding in aminos and creatine into your supplement plan.
I have a subscription company called Iron Crate. We help take care of this problem by sending you some of the highest quality products on the market to help with recovery. It is also a great way to get a great deal on supplements and healthy protein packed snacks to try. I get one every month to act as a reward! It is like a monthly Christmas for the fitness lovers! You can check out my website for Iron Crate by clicking the button below. I appreciate any and all support!
Here are some of the previous Crates we have sent out recently. Oh and yea, we definitely added the cobwebs in the Iron Crates for Halloween we sent out to our customers and we sent stockings for Christmas. Wait till you see some of the new things coming! We like to keep it unique here to say the least.
Now that I got a shamless plug in, I really hope you can use this article to help get the arms you are looking for! If you use all 5 tips and keep up on your recovery, there’s no doubt you’ll be more than happy with the results you will receive.
As promised, I want to give you 2 solid workouts to help get you started. This uses some of the tips we just learned. Have fun! You can go to the Vault of Gainz page to see how to do all exercises listed!
Workout #1
A1) Barbell cheat curls – 5 x 8
A2) Tricep cable push downs – 5 x 15
B1) Close grip bench – 5 x 8
B2) Hammer curls – 5 x 15
Triset – 6 x 15 each
C1) bench dips
C2) cable curls
C3) band tricep pushdowns
Workout #2
Barbell cheat curls
12, 10, 8, 6 then drop weight and go back to 12 reps— dropset immediately after the 6 reps. That will be a set of 12. So as soon as you finish the last heavy set of 6 reps, take of about 30-50% of the weight and do that new weight for 12 reps.
Triset- 5 sets here
-Close stance push ups – till failure
-Over head dumbbell tricep extensions – 12-15
-Band tricep push downs – 20 reps
Triset – 5 sets here (try to grab one set of dumbbells and go through all of these here without setting the weights down)
-Dumbbell twist curls – 10-15
-Dumbbell reverse curls – 10-15
-Dumbbell hammer curls – 10-15
Thank you again for checking out this article! It would mean the world if you could share this out to your friends! Sending you all love and positive vibes. Here’s to a happy, healthy and successful 2021!
Summer is around the corner which means the t-shirts and tank tops will be making an appearance. Let’s start working on those arms to make sure you’re looking good by the pool!
I’m a meathead at heart so of course I always have some workouts ready for an extra arm day here and there. There are a couple main things I have learned about training my arms that have made a huge difference.
Using a progressive overload method will almost always win in the long run.
It’s not always about the pump, but the pump is nice to see and motivates you.
There is a time to heave the weight up and arm training is about 90% the opposite. Make sure you work form strictly.
Don’t be afraid to hit arms heavy here and there.
Increase frequency to increase size and strength.
Don’t forget the triceps!! The triceps take up about 2/3 of the arm.
I will write an article on arm training and include these but for now lets get to what you want… the exercises and workout!
Exercise #1 The cheat curl
This is a classic exercise used back in the golden era bodybuilding days to really create some mass. I have learned a couple twist and tweaks to make it even better!
Start with a straight barbell and load it to a desired weight. Take an underhand grip right outside shoulder width and unrack it. Curl it up, as the bar gets a little heavy, you can use your body to get a little momentum helping the bar go up. (Don’t over extend your lower back, that is how you can hurt yourself.) Once you get the rep to the top, squeeze your bicep and when you go to let the bar down, we are going to take it down nice and slow, preferably about 4 seconds on the way down. The muscle damage happens during the eccentric portion of the lift or in this case, when you lower the weight.
This is an exercise I usually try to work a little heavier in weight with. This will really help build some mass for your biceps.
Exercise #2 Close grip bench
This in my opinion is almost the same effect for your triceps as the cheat curl is for the biceps. This is another exercise I tend to work a little heavier in to overload the triceps.
Set up on a bench just like a standard bench press, except instead of taking your normal grip width, bring the grip into about shoulder width. (Picture of my setup shown below) Take the bar and wrap your hand around it, unrack weight and bring it down just like a bench press. The main difference is that your grip will be closer and your elbows will come down by your sides closer than a normal bench. You can do touch and go reps or pause reps if desired.
My close grip bench setup
This is a great exercise to add some size to your triceps and add strength to get a stronger bench press.
Exercise #3 Bench dips
This makes my list because I love loading up with weight to increase the difficulty. Standard dips can be a little stressful on my shoulders at times so this is another variation that you can use to hit your triceps.
Start by going to a flat bench and sit on the side. Bring your hands in to your sides so that your thumb is right underneath the butt when you are sitting down. That is the width I use to really target the triceps. From there, walk out your legs or put your legs on another bench a few feet away from you. This will leave you in a starting position with your body being held up by your arms. Your arms will start to bend and you will descend into a dip. Don’t go to far forward during your dip as this can stress the shoulders. Think about keeping your back sliding along the side of the bench as you go into your dip. When you get your arms to about 90 degrees (depending on your mobility) you will use your triceps to push yourself back up to complete the rep.
I have always noticed that when I include this exercise, my arms look more defined and my bench is stronger than usual.
The overhead tricep extension is a great exercise that has a solid purpose. Your tricep is composed of three muscles, hence “tri”. One of the muscles called the tricep brachii or the long head of the tricep connects to the scapula. (Shown here with a circle) That is important to remember when we use the tricep to function. We can really hit the long head when we lift the arms overhead for an exercise like this when we use an extension of the elbow.
I love using this exercise to hit the tricep and add some nice looking definition to my arm.
Exercise #5 The preacher curl
I couldn’t do this list and not add this exercise. This is one of the main exercises a lot of people do in the gym just because the machine is there and easy to use. I love this exercise because it can really help you isolate the bicep without cheating the rep. This adds a lot of stress to the biceps, in a positive way.
This exercise hits what is called the brachialis and the biceps brachii. This exercise can put immense tension on the biceps so be sure to warm up with lighter weight for 1-2 sets before adding anything heavier.
You can add this in for a finisher at your gym if it is a machine and switch weight a lot faster!
The Workout
Time for the workout… We learned what each exercise does and how to do it if you watched the videos. Now let me go over a few important side notes to ensure you have a solid arm workout.
Cheat curls and close grip bench should be a little heavier but still make sure you have good form. For the overhead extensions, I want you to do 1-2 warm up sets to get the joints ready for the movement. After that I want you to start with a heavy weight that you can control for about 10-15 reps. Do your reps TILL FAILURE then rack that weight. Immediately pick up 5-10 pounds less and go till failure again. Now do that same thing 2 more times so you end up with a total of 4 sets right back to back with each other. This is a great arm finisher just make sure you either have a spotter or have a spot to drop the weight safely if you are able to do so.
I hope you enjoyed reading this article as much as I have enjoyed creating it! Please give me feedback and let me know how you liked this article and if you want to see more post like this!
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Today I am bringing you a review over a popular product in the fitness industry. The arm blaster is a fun tool you can use on arm day, watch todays video and see what you think about this product!
Hope everyone is having a great Monday! -Alex Costa-
This workout is guaranteed to give you a pump! We throw this in at the end of our full arm workout and do it for 3 rounds. Try this out and let me know what you think!
If you like the content let me know and if you want me to cover any topics in a video throw me an email at Costafitness1@gmail.com
Video #3!! Here is a bicep training tip for you that will have you getting more out of your curls! Hope you enjoy the brief video. Don’t forget to subscribe if you liked the video so you don’t miss any videos this month!
So many of us make this simple mistake when doing barbell curl. You can use a movement like this at times for some different pump work but for today, I am showing you the proper way to do a bicep curl. This can really help you on your arm day to get more of an isolation on the biceps. If you like the content, share with some friends and family, I will be posting a video piece of content EVERYDAY this month so keep coming back and checking out what I have in store for you guys!
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