Weight Training Advice
Arm Workouts
workouts.
While many weight trainers and bodybuilders follow a push-pull style of routine where they do their biceps with upper back and their shoulders and triceps with chest, you can do another kind of split routine where you have an arm workout day. You do chest and back during one workout, arms at another workout, and legs during the last workout. This will have you training the shoulders, biceps, and triceps together.
You must start your arm workouts with shoulder weight training. You won't be able to put your all into your shoulder training if you do biceps or triceps first. Also, training the shoulders will involve compound exercises that will need assistence from the other arm muscles.
It's best to start out the shoulder training of your arm workouts with an overhead pressing exercise. You can do standing overhead presses or seated military presses. One great exercise to start your shoulder workout with is the clean and press. To do this exercise during your arm workouts, you must clean a weight from the floor up to your shoulder area then press the weight overhead. This exercise will take a lot out of you and is a great testosterone booster. After some sets of clean and presses, you can do military presses or dumbbell presses.
When you train your shoulders as part of an arm workout, you also need to some lateral exercises to work each individual head of the deltoid muscles. Front lateral raises are optional since the front delts get so much work from overhead pressing and chest exercises. However, a few sets of side and rear laterals during your arm workouts are must do's to help build shoulder width and thickness.
If your work your traps as part of your shoulder routine, do a few sets of barbell or dumbbell shrugs for them.
It's up to you whether you do either biceps or triceps second during your arm workouts. One great idea is to do a biceps exercise followed by a triceps exercise and train them together. The pump you have from your bicceps exercises will give you some cushioning during your triceps exercises.
You should start out the biceps part of your arm workout with some heavy barbell curls. Once you can't do any more reps with good form, do a couple of cheat reps.
Follow barbell curls with some arternating dumbbells curls. To work the brachialis muscle between the biceps and triceps you should do some hammer curls. Some other biceps exercises you can do include seated dumbbell curls, preacher curls, and cable curls.
Drop sets are great finishers to arm workouts for biceps. They'll leave you with a great pumped feeling in the muscles. You can do some drop sets with dumbbells or cables.
The best exercises to start with during the triceps part of your arm weight training workouts are close grip bench presses or reverse grip bench presses. Reverse grip benches may be better to do since close grips can hurt your wrists.
Follow these exercises with some triceps extensions. Some of the more popular versions of this exercise are lying triceps extensions and seated dumbbell triceps extensions.
No arm workout would be complete without some cable exercises for the triceps. These will allow you to really flex the triceps hard at the middle of a rep. Triceps pushdowns with a straight bar, curl bar, or rope are all great versions of this exercise.
If you perform your arm weight training workouts with a lot of intensity, you'll soon notice size and strength gains. Those guns will be ready to put on display.
One of the biggest goals of any weight trainer is to build bigger arms. Thick, powerful arms give you that manly look of strength, and the ladies love them. Because of this, you'll want to perform intense arm
