As you come to the top of the fly, try rotating the dumbbells towards you for a better contraction! I love throwing this variation in!
Try hitting these on incline fly, 3-4 sets of 12 reps! If you experience any shoulder pain or discomfort, stop the movement.
NEW WORKOUT💥ARMS
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Warm up first – at least 10 minutes of slow steady cardio or pre activation work
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Cable curls
🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.
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Cable tricep extensions
🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.
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Giant Set (6 – 8rounds)
🔹Preacher Curls (wide grip) – 15
🔹Overhead Dumbbell Tricep Extensions- 15
🔹 Preacher Curls (hammer grip) – 15
🔹Rope Extensions – 15
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Reverse Curls
🔹2 x 50
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Bench Dips
🔹2 x 50
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Be ready for one of the craziest arm pumps you’ll ever have 💪
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#ironstrengthandconditioning #gym #fitness #weightloss #bodybuilding #strengthtraining
#healthylifestyle #healthyliving #healthandwellness #tonedarms #strongerarms #workout #armworkout #armpump #curls
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.
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.
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.
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.
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!
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!
-Alex Costa-
costafitness 