There is one basic rule in the world of weight training, and that is: the more varied your training routine is, the better you will be at getting rid of that fat around your arms. I am not talking about doing hundreds of sit ups or crunches every single day. If you do that, you are simply ignoring the problem at its source, and your arms will still be flabby and covered in fat no matter how many exercises you perform. Instead, when you are doing strength training, do a lot of different exercises for several different muscle groups, and then focus on one exercise at a time. By doing so, you will force yourself to eat less food overall, which will lead to a faster burn rate and quicker fat loss.
In addition to doing multiple sets of sit-ups and crunches, however, you should also be doing some isolation exercises like curls, triceps kick backs, and lateral raises. These exercises, done right, can have a very powerful effect on your arms, and they can help you get a bigger arms quicker than most people realize. But even though isolation exercises like curls and triceps kicks backs can give you awesome gains, you must combine them with high-volume resistance exercises. Do sets of 12 reps of each, or some variation, and then finish up with a couple sets of dumbbells for shoulder specialization. This will build the biggest, hardest, and most explosive muscles on your body, and you will see results almost immediately.
The forearms and biceps are almost always neglected in arm workouts. Many people spend hours working their chest and back, but neglecting their forearms and biceps altogether. For this reason, it is important to train these areas first. There are several different exercises you can do to strengthen your forearms and biceps, and they can all be done without taking any weights.
One exercise that can help with both is known as the barbell hack squat. This exercise starts out on a standing position, and slowly lowers the dumbbells to your chest in a controlled fashion. Then, with control, raise the dumbbells above your head and return to the starting position. As you raise the dumbbells over your head, you will find that your forearms and biceps become stronger and larger. Try to raise the dumbbells above your head at an angle of around forty five degrees, and if you can, attempt to touch your fingertips to the barbell as you do this. You want to keep your body in a fully extended, relaxed position as you do this, and try not to use your hands to help you complete the movement.
Another exercise that will help you with arm workouts is known as the incline dumbbell press. This exercise requires you to lie on your back, holding a dumbbell in each hand. As you raise the dumbbells to your chest, you will want to slowly lower them back to your starting position, which is normally about two inches from the floor. The key to this exercise is keeping the elbows locked, and completing the movement slowly. You will find that these arm workouts are very effective for building up both the biceps and triceps, and they work on a great muscle group for both strength and fitness development.
One of the best arm workouts that you can do for larger arms is known as the flat dumbbell press, which is performed by laying on the ground, holding two dumbbells straight above your head. From here, you will slowly lower one dumbbell, and then raise the other two, making sure that your arms are fully stretched out and your palms are facing towards the sky. When you are performing these arm workouts, you will find that they require much more effort than they do for building up your biceps. Keep in mind that when you are doing these arm workouts, it is very important for you to keep your biceps contracted the entire time. Trying to break them apart during this exercise will lead to poor form, and even possible injury.
There are plenty of other exercises that you can perform to help build bigger arms, but they must be done at the right time, and in the right order. Most people think that it is fine to lift weights whenever they want, and they have no problem with that. But the problem with that mentality is that most people don’t spend enough time focusing on their muscles, especially biceps. These workouts are the most effective, when you do them properly, and at the right time, to really give you some massive results. Most people who go to the gym don’t bother with doing any arm workouts at all, but that is a terrible idea.
It is best for you to focus your efforts on getting bigger biceps, while also building up your chest, shoulder, and triceps. The best thing to do is to start a workout routine that consists of multiple exercises, which target several muscle groups at once. That way, you will be building muscle faster, burning more calories, and you will be less likely to get injured. So there you have it – three great tips on building muscle, burning fat, and avoiding injury. Try each of them for a few weeks to see if they work for you!