We all have our Leg Days and Arm Days at the gym. The normal conception is that on a particular day, we work upon that specific body part only. But is that enough?
To be precise, our arms constitute two main muscle groups- biceps and triceps. Since you want to build your arms, you need to cover every aspect of arm muscle gains.
Learn the Anatomy of Arms
The muscles in the front part of the upper arm are called biceps. They are engaged through a motion known as elbow flexion. This is done by bending the elbow; thus, decreasing the angle between the upper arm and forearm.
The triceps are divided into three parts. The back of the upper arms constitutes the triceps. This section of the arm is worked upon by performing elbow extension which is the opposite of flexion. In simpler words, triceps are worked up with straightened arms.
Now you know that in order to get toned arms, you need to work in two different ways.
Decide the Right Exercises
After studying the anatomy of arms, you are sufficiently physical literate. We believe that with a little bit of extra knowledge, you can choose the right exercises but in case you need some assistance, here is a list of exercises that you can perform to tone your arms and give them a better shape:
- Barbell curls
- Triceps Kickbacks
- Dumbbell incline curls
- Triceps pushdowns
- Twist curls
There are many bodybuilding tips which can make your bodybuilding program interesting and enjoyable. Look out for such bodybuilding workouts in our other blogs.
Work Upon Your Entire Body
Secret Tip: Heavy lifting for arms boosts growth hormone and testosterone levels in the body. This increase helps you build and shape muscles throughout your whole body.
Therefore, you must make certain that you make the most out of this time and work upon your overall bodybuilding. To maximize the effect, work upon the muscles and multiple joints at the same time.
Include the following exercises in your workout routine:
- Bench press
- Military press
- Back rows
Give Rest to Your Arms
Agreed, that in order to build arms, they are needed to be worked upon a lot. But if you keep on pressurizing your arms and hands without giving them rest, it might result in serious injury or muscle rupture.
The best way to work your arms is by doing it on alternate days. The break will give your muscles time to heal and gain strength. However, if you feel immense soreness or fatigue, take one more day off from arms. Your bodybuilding workout plan should be both intense and relaxing. With the right plan and healthy bodybuilding foods, you can achieve your desired results sooner than expected.
Muscle Building Workouts for Women
Women contain lesser fat in the upper back and shoulder region than in the rest of the body. Therefore, it is easier to learn how to gain muscle mass fast in females.
Perform the following exercises and take the right muscle building supplements to get toned arms:
- Reverse fly
- Biceps curl
- Dumbbell cross jab
- Triceps extension
Muscle Gain Workouts for Men
Men need big and bulky arms. If you want to know how to build muscle fast with the correct exercises and muscle building food supplements, perform the following workout routine:
- Inclined bicep curls
- Javelin press
- Tate press
- Barbell bicep curls
- Dumbbell alternate curls
Be Your Own Trainer at the Gym
Unable to reduce weight even after long hours of vigorous gymming every day? We have a solution to your confusion!Mrs. Parkis was depressed because of her heavy body and tires. She heard about a new gym nearby and headed towards it at once. It has been a while since she has been working out dedicatedly but the results are far away from her expectations. Well, this is not the case of one Mrs. Parkis. Every man or woman who goes to the gym expects to get in shape in a less and limited time. However, most of them get dejected and disgusted with the slow outcome. Let’s find the reasons of this low and slow result.
Everyone who goes to the gym works out with great efforts and hard work. It is not that you are not giving your 100% to exercises but what you really do and how you do it in the gym is what really matters. A majority of the people are unaware of the perfect workout technique and are, thus, unsuccessful in losing weight.
The following steps will help you out in working out in a better and more effective way:-
1. More of aerobic cardio, less of strength
If you want to burn calories, you have to perform a lot of aerobic cardio. Aerobic cardio burns your fat and calories and makes you slim. On the other hand, strength or weight lifting helps you in toning and shaping your muscles that become lose after you shed those extra calories and fat. Therefore, devote 60% of your time at the gym to aerobic cardio and 40% to strength and weight lifting.
2. Work Real
The most important thing to keep in mind during a workout is to work till you shit bricks. You need to perform an exercise, say lunges, till you begin to feel the burning sensation in your thighs. It does not mean that you have to focus on one exercise only, rather, continue the same exercise until you feel worn out and completely exhausted. When you get that burning sensation in the part of the body that is made to work out, you reach your anaerobic threshold, that is, you have reached your farthest limit of exhausting that particular part. When you reach this stage, you burn calories at a faster rate.
3. Switch muscle groups but not body parts
Another major point to ponder upon is that you should try to focus on one body part at a time. For an instance, go for leg exercises one day and arms and hands the other day. If you are going for leg today you may switch between the various muscle groups. If you get exhausted doing lunges, switch to squats and then to box jumps. You can begin with the first set of exercises once again when that muscle gets recharged for some more hard work. Don’t forget that toning and not torturing is your aim at the gym.
4. Don’t cheat at the gym
Don’t waste your valuable (read very precious) time at the gym. Bathroom breaks, phone calls, and other reasons are ways by which you cheat yourself. Washroom calls cannot be left unattended so try to cut short the time spent in the toilet. Don’t chit- chat with other people on your way or waste time in washing or cleaning your face unnecessarily. You can set your cell phone on the DND mode or simply switch it off for some time. Spending time in such activities will waste your time and money. Moreover, it will result in your heart rate getting back to normal. This means that when you will resume your exercises, a lot of time will be utilized in increasing your pulse rates. The burning of calories will take place after that.
Keep these things in mind and you will reduce weight in a very less than expected time.