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Tips On Improving Your Arm Workout

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Tips On Improving Your Arm Workout Powered By Docstoc
					A lot of us appear to struggle with their arm workout while working out for some
reason. I noticed this as they're not only performing poor exercises, they may perhaps
be performing them using the incorrect form, and consequently, they appear to make
no gains week after week. Some people have even flat out come and asked how I've
got my arms so big. In this post I’d like to suggest the optimal ways in which to
workout your arms, so as to get the most efficient gains possible, naturally.
  Firstly, I want to declare that unless you have got a good clean diet, and adequate
rest, you cannot gain muscle mass on your arms easily. I won’t be going into these
issues that much, but suffice to say you have to aim for roughly 8 hours of sleep each
night, and try and have a protein rich diet. These two issues aren’t what this article is
about, so I suggest you research into these two issues if you want a better
understanding.
  The exercises I prefer in which to get enormous success with my arm workouts are
bicep curls using dumbbells, tricep pull downs and dips, that’s it. Seriously, the
volume of people I see doing a large number of arm exercises is scary, it’s simply not
needed. Providing you do these three exercises with good form and with enough
intensity, you'll experience phenomenal growth.
  I seek to do 10 reps of each and every exercise, and I do 5 sets of each one. First of
all, you need to do is to discover what a good starting weight is for you. For example,
with the dumbbell bicep curls, you have to be able to do 10 reps with ease on each
arm. Once you’ve performed this initial 10 reps, we’ll then increase the weight, I
normally increase it by 2KG, so if for example , my first set was 10 reps of 20KG’s
for each arm, my second set is going to be 10 reps of 22KG for each arm. We’ll raise
the weight with each set, so for my workout, my first set maybe 20KG, my second
22KG, my third 24KG, fourth 26KG, and my final set it 28KG. It’s crucial that you
work each arm independently, hence me recommending dumbbell curls over barbell
curls, as we want to work each arm to full exertion. When bicep curling, you ought to
keep your back as vertical as you possibly can, we want little movement in the back
when lifting and lowering the weight. All movement is in the arms only. It’s amazing
how lots of people swing forward and backwards when bicep curling, this really is
very poor form, and it is no surprise there arms are exactly the same size week after
week. When bicep curling, we need to raise the load slowly, and lower it slowly,
everything must be in a controlled motion.
  With tricep curls, it’s a similar principle as when bicep curling. We’ll be doing 5 sets
of 10 reps, and every set has an increase in weight. Again, we want to keep the back
as horizontal as you possibly can, no forward or backwards motion to compensate.
The sole movement must be in your arms, you have to truly feel your triceps’s
burning with this exercise when done right. Again, that is to be done in a slow,
controlled motion. Many people prefer to have their legs side by side when
performing this exercise, but I find I can get a better depth of the lowering motion if I
stand in a stance with one leg in front of the other.
  Finally, with dips, again, you need this to be in a controlled motion, but this occasion,
not necessarily slow. I don’t want you to shoot up and down, but it doesn’t need to be
as slow as mentioned previously with the bicep curls or tricep pull downs. You can do
3 sets of this exercise, reason being, we’re going till failure with each set. This implies
that for the first set, we’ll do our dips for as many as we can. There is not any
pre-determined stopping point. If you can only do 15, fine. If you're able to do 40,
fine. Whatever you're able to do, be certain you’re pushing yourself as much as you
can, and that you can’t physically do anymore dips during that set. As soon as the set
is finished, we’ll have a 30 second breather, and begin the subsequent set where we’ll
go till failure again. Once this set is completed, another 30 second rest, before we
begin the final set where we’ll again go till failure.
  The three exercises mentioned in this post are a great way to gain muscle on your
arms, so long as their performed in the steps stated earlier, and provided that you have
your food intake and sleep arrangement in check. I hope you’ve found this
informative article useful, and that it enables you to achieve your goals while working
out.

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posted:2/12/2011
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