Posts Tagged ‘arms’

Looking for bulging biceps with peaks the size of Everest?! You’ve found the right place. These workouts will have those arms bear hugging your sleeves within a couple of months. These are some of my favourites that help me build strong and powerful arms. I like to keep it intense by performing several different rep ranges within a workout, using dropsets, supersets and short rests to stimulate different muscle fibers in the arms and grow those puppies. Try one of these workouts the next time you train arms and see for yourself. Let me know how you like these workout by commenting!!

Workout #1

 Rest between 45-60 seconds after completing all exercises in the superset before performing the next set.

  • Superset: (A) Barbell Curl 4 sets of 6 reps (B) Close-Grip Bench Press 4 sets of 6 reps {Increase weight with each set, rest for 75 seconds)  
  • Superset: (A) Dumbell Hammer Curls 4 sets of 8-10 reps (B) Overhead Triceps Extension 4 sets of 8-10 reps
  • Superset: (A) Cable Straight Bar Curl 4 sets of 25-30 (B) Tricep Extension 4 sets of 25-30

 

Workout #2 

Rest 45 seconds between sets.

  • Barbell Curl 4 sets of 15,12,10,8 {Increase weight as rep range drops}
  • Incline Dumbell Curl 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Spider Curl 3 sets of 10 {Keep same weight}
  • Tricep Extension 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Overhead Dumbell Extensions 3 sets of 10,8,6 {Increase weight as rep range drops}
  • Weighted Bench Dips 3 sets of 15 {Position yourself between two benches, and have a spotter put some plates onto your hips. Drop down into the dip and extend, that’s one, let’s hit another fourteen}

Workout #3

Rest 45 seconds, and add on 15 seconds until you finish your fifth set. Rest 120 seconds before hitting another 10 reps, then decrease by 15 second intervals as you move up the rep range

  • EZ Bar Curl 10 sets of 50,40,30,20,10,10,20,30,40,50
  • Smith Machine Close-Grip Bench Press 10 sets of 50,40,30,20,10,10,20,30,40,50

 

Workout #4

Rest 60 seconds for the first two exercises, then use short 45 second rests to keep the intensity up and the blood flowing into the muscle.   

  • Bicep Barbell Curl 10 sets of 10
  • Skull Crushers 10 sets of 10
  • Superset: (A) Preacher EZ Bar Curl 3 sets to failure (B) DB Single Arm Preacher Curl 3 sets to failure
  • Superset: (A) Tricep Extension 3 sets to failure (B) Dips 3 sets to failure

Workout #5

Rest for 45-60 seconds between sets. I want intensity here and maximal blood flow to the muscles. Let’s put some power into those arms.

  • Straight Bar Curls 3 triple dropsets of 10, 10, 10
  • Incline Dumbell Curls 3 sets of 8-12 reps
  • Standing Hammer Curls 3 sets of 8-12 reps
  • Tricep Extensions 3 triple dropsets of 12,12,12
  • Overhead Dumbell Extensions 3 heavy sets of 8,8,8
  • Weighted Bench Dips 3 triple dropsets till failure (Start with a 45 lb plate and rep out to failure, have a spotter replace the 45lb plate with a 35lb plate, rep out again, then replace the 35 lb plate for a 25 lb plate, rep out, rest and repeat)

A favourite of mine and all guys a like, and ladies, if this isn’t one of your favourites, it soon will be. All men want big, full, peaked biceps and horseshoe tri’s. For the ladies, tight and toned does the job. Nobody wants flabby arms, the fix? Read on.

Section A – The Anterior (Flexor) Arm Muscles

First we will take a look into the flexor muscles in the arm known by normal people as biceps and by gym rats worldwide as guns. As you can see, there are 3 flexor muscles that make the “biceps”. These are the:

  1. Biceps Brachii
  2. Brachialis
  3. Pronator Teres

The largest muscle you’ll notice is the biceps brachii. The term bicep means two heads, and the biceps brachii has both a long head and a short head. These heads work together to allow flexion at the elbow and shoulder, as well as supination (holding with an underhand grip). The brachialis is the main flexor of the forearm and the pronator teres flexes the forearm at the elbow and allows us to pronate at the forearm. What does this all mean? Essentially, it means that the main job of the bicep is to allow the arm to flex at the elbow.

How do we work them out? Well this one is pretty self explanatory. We’ve all seen pictures of massive men with bulging biceps curling heavy looking weights. As flexors, the best way to build and develop the biceps is to add weight to any movement that involves flexing the arm. With that said, there are a variety of exercises we can perform to hit the biceps from all angles and get em growing, or in the case of women, tight and toned. My favourites include:

  • Supinated Dumbell Curl
  • Barbell Curl (*Works wonders for adding size to the guns)
  • EZ Bar Curl (Wide Grip/Close Grip)
  • Preacher Curl ^
  • Concentration Curl ^
  • Spider Curl ^
  • Incline DB Curl ^
  • Overhead Cable Curls
  • Cable Curls
  • Hammer Curls
  • Pronated Curls
  • One-Arm Cable Curls
  • 21’s ( These are DEATH)

^ – These four lifts limit the amount of momentum of the movement and therefore really isolate the bi’s and are effective in giving your biceps that highly sought after peak!

Section B – The Posterior (Extensor) Arm Muscle

If the term “bicep” means two heads, how many heads do you think the triceps have? If your answer was three, you’re correct! The Triceps Brachii, or more commonly referred to as triceps or tri’s, have 3 heads that make up the muscle. These are:

  1. Long Head
  2. Lateral Head
  3. Medial Head

The long head is the longest head of the triceps. As you can see in the photo, it runs down the arm alongside the body. The medial head is found in the middle back portion of the upper arm and the lateral side is found on the outer side of the arm, it completes the triceps and gives it that distinct “horseshoe” look. The  main function of the triceps is to straighten the arm by extending at the elbow, while the long head of the arm also works simultaneously to bring the arm down toward the body.

The triceps are trained using push movements that require the arms to be extended at the elbow. Some of my absolute favourite tricep exercises are:

  • Overhead DB Extension (*great burn)
  • French Press
  • Close-Grip Bench Press (*beast for adding size to them tri’s)
  • Skull Crushers +
  • Cable Extensions +
  • One-Arm Extensions^
  • Rope Extensions +
  • Bodyweight Dips
  • Weighted Dips +
  • Dumbell Kickbacks
  • Overhead Barbell Extension ^
  • Bent Overhead Cable Extension^

^ – These exercises are great for burning out the triceps

+ – These exercises are great for adding size to the triceps with heavier working loads.

There we have it folks, the complete go-to guide to building your arms. Now that you have a better understanding of the anatomy of the arms, lets get to growin! Until next post everyone, stay jacked!!

Welcome to the Muscle Anatomy Series; a six part series with focusing on a the anatomy of a specific muscle group in the body. This series will give you a better understanding of each of your muscles and trust me when I say this, it will help you out so much when it comes to training. How so? Knowing the different parts of a muscle allows you to choose specific exercises that target it, which will help you build complete muscle-specific workouts. Sounds pretty sweet right?! It is, now go grab your reading glasses and sip some protein, here we go!

In weight training, the body is broken down and separated into a series of muscle groups. These muscle groups represent all the muscles that are on the body, they are:

  1. Chest
  2. Back
  3. Shoulders
  4. Arms
  5. Abs
  6. Legs

Many beginners and intermediates generally stick with this series of muscle groups, however advanced weight trainers, bodybuilders and competitors go even further and break down some muscle groups into their specific muscles.

The list below is the typical breakdown of muscle groups for a competitor or seasoned lifter:

  1. Chest
  2. Back
  3. Traps
  4. Shoulders
  5. Abs
  6. Biceps
  7. Triceps
  8. Quadriceps (known as Quads for short)
  9. Hamstrings (known as Hams for short)
  10. Calves

As you can see, seasoned lifters and competitors like to break down the body into such detail because in competition, each muscle is judged both for its individual condition and how it compliments the body as a whole. If the biceps are ripped and peaked, but the triceps are lacking, chances are points will be lost, so it’s crucial to have such attention to detail, however for the majority of readers who are just looking to get in shape, don a nice six pack or flat stomach and have a kick ass body, we’ll use the original six as our reference points.

So without further a due, click here to find out about the chest!