ARM EXERCISE
For serious weight lifters, building large, powerful arms serves several purposes. While there maybe some level of vanity involved (very few gym enthusiasts will complain if their t-shirt sleeves get over stretched because of their bulging biceps), increasing bicep/tricep strength and size will aid in all other upper body lifts. Increased arm girth will also help to maintain proper body proportion. To avoid common mistakes when performing an arm exercise workout this article will cover some basic do’s and don’ts in an effort to maximize your arm exercise gains.
When strength training it is important to follow the principle of working large muscle groups first followed by smaller ones. Regardless of how you set up your training program, always work your muscles in descending order based on size. So in a well designed program you would train large muscle groups before attempting any arm exercise. Here are some examples on how to properly implement your arm exercise while following a split routine:
Plan A
Day One:
Chest, Shoulders, Triceps
Day Two:
Legs, Abs
Day Three:
Back, Biceps
Day Four:
Rest
Repeat.
Plan B
Day One:
Back, Chest, Abs
Day Two:
Legs
Day Three:
Shoulders, Triceps, Biceps, Abs
Day Four:
Rest
Repeat.
Plan C
Day One:
Back, Abs
Day Two:
Triceps, Biceps
Day Three:
Legs, Abs
Day Four:
Chest, Shoulders, Abs
Day Five:
Rest
Repeat.
The possibilities are endless as long as you follow the largest muscle group first rule when implementing an arm exercise. Try to avoid the mistake of following the workout routine of a professional body builder taken out of a magazine. Unless you are a seasoned veteran with decades of training under your lifting belt and the free time to fully recover from the marathon training sessions, the volume of exercises and sets will be more than your body can handle. Educate yourself and put together your own arm exercise workout or enlist the services of an educated and certified personal trainer. Then, listen to your body and realize that your arm exercise training program is like a live entity that will continually change as your body adapts.
When choosing an arm exercise, and deciding on the proper weights and reps, it is important to first set a specific goal. This holds true for every body part and not just your arm exercise. If your goal is to gain muscle mass and strength then you want to choose compound arm exercise using heavy weights and a rep range of 6-8 per set. To improve muscle endurance, perform the same types of arm exercise with a rep range of 12-20 per set. A common mistake made by people trying to improve muscle definition is to eliminate all compound arm exercise movements and replace them with isolation arm exercise. Remember that muscle definition is more a product of diet and aerobic exercise then it is the arm exercise you choose. If you are dieting to improve muscle definition then it is important to keep the compound arm exercise movements in your program and train with the heaviest weight you can (maintaining proper form) in an effort to hold onto as much lean body mass as possible. Finally, be sure to allow adequate recovery time between arm exercise workouts as this is the time during which your muscles actually become bigger and stronger!
The following sample arm exercise workout should only be attempted by someone who has been exercising regularly with either a doctor’s approval or no injuries or physical limitations.
Triceps Arm Exercise
Lying Tricep Extension 3 sets 8 reps
Tricep Pushdowns 3 sets 8 reps
Dips 3 sets 12 reps
Biceps Arm Exercise
Standing Barbell Curl 3 sets 8 reps
Seated Dumbbell Hammer Curls 2 sets 8 reps
Seated Preacher Curls 2 sets 8 reps
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