Hello all,
I'm getting the urge to stand on a box and preach again. So here's my advise on growing decent arms. I hope that some of you find it useful.
To exercise the arms you need to really concentrate on the following.
1. The Biceps
Now most people have a favourite bicep exercise, which they tend to favour. Whether it is the dumbell curl, the standing barbell curl, or the preacher. This is a problem, because when we find an exercise that we like, we tend to stick to that exercise. This is a particular problem with bicep exercises. The fact of the matter is that every muscle group adapts quickly to any given excercise and then simply stops growing.
So the solution to this is simple. Instead of sticking to that favourite three sets of whatever exercise, three times a week, Vary! One time you might favour the sitting dumbell curl, another time the preacher and another time the standing barbell. This variety prevents the biceps from becoming accustomed to a set routine. This results in bigger and more defined muscles.
2. The Brachialis
The Brachialis is located beneath and to the sides of the biceps and is usually not specifically trained. Which is a shame, because when you do train them, they add mass and definition to the entire upper arm.
Training the brachialis is very simple. The best way is by performing the Hammer curl. An excercise that is done by holding a dumbell in each hand and lifting the arms alternately in a motion that (not surprisingly) mirrors that of hammering a nail.
This exercise not only adds definition and mass to the upper arm, but as a bonus it also puts strain on the forearms, helping also to define these muscles.
3. The Forearms
To put the final glossy finish to the arms, its worth incorporating the odd set of forearm curls into your routine. Something that most people don't bother with, assuming that they are being worked inadvertantly when performing other exercises. This is true to a point, but to gain specific definition and size to the forearms the odd set of forearm curls is definately worth doing.
To perform the forearm curl, rest your arms on a flat bench with your hands hanging over the side and facing upwards. Then, with a light barbell in your hands, curl your hands forward and back. Believe me, even with a relatively light weight this exercise soon exhausts the forearms.
Well once again thats my piece for the day. I hope that some of you find it useful.
mmuscle
http://www.makemuscle.net
I'm getting the urge to stand on a box and preach again. So here's my advise on growing decent arms. I hope that some of you find it useful.
To exercise the arms you need to really concentrate on the following.
1. The Biceps
Now most people have a favourite bicep exercise, which they tend to favour. Whether it is the dumbell curl, the standing barbell curl, or the preacher. This is a problem, because when we find an exercise that we like, we tend to stick to that exercise. This is a particular problem with bicep exercises. The fact of the matter is that every muscle group adapts quickly to any given excercise and then simply stops growing.
So the solution to this is simple. Instead of sticking to that favourite three sets of whatever exercise, three times a week, Vary! One time you might favour the sitting dumbell curl, another time the preacher and another time the standing barbell. This variety prevents the biceps from becoming accustomed to a set routine. This results in bigger and more defined muscles.
2. The Brachialis
The Brachialis is located beneath and to the sides of the biceps and is usually not specifically trained. Which is a shame, because when you do train them, they add mass and definition to the entire upper arm.
Training the brachialis is very simple. The best way is by performing the Hammer curl. An excercise that is done by holding a dumbell in each hand and lifting the arms alternately in a motion that (not surprisingly) mirrors that of hammering a nail.
This exercise not only adds definition and mass to the upper arm, but as a bonus it also puts strain on the forearms, helping also to define these muscles.
3. The Forearms
To put the final glossy finish to the arms, its worth incorporating the odd set of forearm curls into your routine. Something that most people don't bother with, assuming that they are being worked inadvertantly when performing other exercises. This is true to a point, but to gain specific definition and size to the forearms the odd set of forearm curls is definately worth doing.
To perform the forearm curl, rest your arms on a flat bench with your hands hanging over the side and facing upwards. Then, with a light barbell in your hands, curl your hands forward and back. Believe me, even with a relatively light weight this exercise soon exhausts the forearms.
Well once again thats my piece for the day. I hope that some of you find it useful.
mmuscle
http://www.makemuscle.net
