The Ultimate Arm Workout
Build Big And Defined Arms With This Intense Arm Workout
For men, having big arms is an obsession, it's like having ripped abs or a big chest. That makes them feel strong and powerful. Women also love toned arms. Ladies, the idea of toning muscles is the process of gaining muscle mass and losing body fat on a specific muscle group.
Gymaholic prepared you an intense arm workout in order to build these GUNS. This arm workout will bring your biceps and your triceps to another level!
Here's an arm and shoulder workout:
If you're looking for an arm workout on the internet, you will find different opinions on how you should work your arms. Some people will tell you to train them with high reps to feel the pump, others will advise you to train them with heavy weights. At the end of the day, you don't know what works best.
In the gym, some bros will tell you to train your arms for hours and do that several times a week. But does that actually work? I don't think so.
Your arms recover quickly, but they are also used while you train other muscle groups: in your back workouts for example.
Forget the hours spent in the gym hitting your arms with endless sets. We will build your guns with three exercises for both biceps and triceps. Killing them from different angles, movements and weights.
People tend to focus on isolation when it comes to arms. Isolation is great for adding details to a muscle group. However, you will want to add compound movements in order to get strength and enhance muscle growth.
Therefore, your arm workout should be composed of heavy compound movements and isolation exercises.
While you will train your arms, you will have less rest between your sets. The optimal time to keep your muscles pumped is between 45 seconds and 1:30 minutes (when it's heavy).
I said intense remember !
In this arm workout we will be aiming for 6-15 reps. The number of reps will change depending on the exercise you'll exectute.
The best way to avoid injuries is to warm up properly before starting the workout. In order to do a proper warm up, you will have to do the first movement of each muscle group with light weight for 2 or 3 sets.
Note: Don't forget to focus on having a good form when you're exercising. When you're doing barbell curls for example; execute the reps with your arms, not your back.
Keep up the hard work. We're all gonna make it !
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EZ-Bar Curl 4 sets
2 x Ideal Weight 8-12 reps
2 x Heavy Weight 6-8 reps
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Preacher Curl 4 sets
2 x Heavy Weight 6-8 reps
2 x Ideal Weight 8-12 reps
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Seated Dumbbell Curl 4 sets
3 x Ideal weight 8-12 reps
1 x Lighter weight failure
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Close Grip Bench Press 4 sets
2 x Ideal Weight 8-12 reps
2 x Heavy Weight 6-8 reps
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Dips Triceps Version 4 sets
3 x Weighted 6-8 reps
1 x Body Weight 8-12 reps
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Triceps Push Down 4 sets
3 x Ideal Weight 8-12 reps
3 x Lighter Weight failure
Get these big arms!
Frequently Asked Questions
To build big arms, focus on a mix of compound exercises like chin-ups and close-grip bench presses, along with isolation exercises such as bicep curls and tricep extensions. This combination helps in maximizing muscle growth and strength.
For optimal growth, train your arms twice a week. This frequency allows for adequate recovery while providing enough stimulus for muscle growth. Ensure you vary your exercises and rep ranges to keep challenging your muscles.
Both heavy weights and high reps have their place in an effective arm workout. Heavy weights help in building strength, while high reps can enhance muscle endurance and the pump. A balanced routine incorporating both can yield the best results.
Yes, resting between sets is crucial for muscle recovery and performance. For intense arm workouts, aim for rest periods of 45 seconds to 1:30 minutes, depending on the weight and intensity of the exercise.
Warming up before an arm workout is essential to prevent injuries and improve performance. A proper warm-up increases blood flow to muscles, enhances flexibility, and prepares your body for the intensity of the workout. Consider dynamic stretches and light cardio as part of your warm-up routine.
Tracking your arm workout progress can be effectively done using the Gymaholic App, which allows you to log exercises, sets, reps, and weights. This helps in monitoring improvements and adjusting your workout plan as needed.
Combining compound and isolation exercises in an arm workout helps maximize muscle growth and strength. Compound exercises engage multiple muscle groups, building overall strength, while isolation exercises target specific muscles for detailed development. For more on this topic, read Why You Should Use Both Compound And Isolation Exercises.