Tag: arm

The 30-Day Arm Challenge for Dramatic Size & Strength Gains

The 30-Day Arm Challenge for Dramatic Size & Strength Gains

Big arms demand immediate respect.
They are the body’s “show muscles,”; the most frequently displayed part. So the faster we can add size to our biceps, triceps, and forearms, the better.
However, most lifters fail to grow their arms. You might be one of them.
Are you having trouble making your forearms bigger? Have your biceps reached the height of their potential? Are you unable to get that amazing triceps horseshoe out?
What’s needed is an intervention — a short, sharp arms shock that will leave your bis, tris, and forearms no choice but to respond.
This 30-day arm challenge is designed to do just that.
Understanding the Arm Muscles
The arms consist of the following three muscle groups:
Biceps
Biceps Anatomy
The biceps brachii muscle comprises two heads — long and short. The short head originates higher than the long head on the scapular. The radius, or forearm bone, is connected to the one tendon that traverses the elbow joint and receives both the long and short heads.
The biceps are responsible for extending the elbow. They also have a small impact on shoulder flexion, which occurs when the arm extends in front of the body.
Triceps

The triceps is situated behind the biceps, on the upper arm. The biceps and triceps are opposing muscle groups so that when one contracts, the other relaxes. Since its purpose is to straighten the arm, any exercise that requires you to do so while facing resistance will engage your triceps. 
The triceps muscle has three heads:

Medial
Lateral 
Long

The region immediately below the side of the shoulder is known as the outer or lateral head. This head gives the arm a thicker, more robust appearance when fully developed and originates at the shoulder socket on the scapula. The long and medial heads originate at the top of the humerus, or upper arm. The triceps tendon is attached to the olecranon process of the ulna, the bigger of the two forearm bones, where all three heads of the triceps insert. 
When completely developed, the triceps give the back of the upper arm a horseshoe shape.
Forearms

The muscles of the forearms can be divided into four groups:

Flexors
Extensors
Rotators
Extrinsic muscles

The flexor muscles are located on the side of the palm. The extensor muscles are on the side of the back of your hand. The forearm rotators supinate the hand, rotating it externally. They also pronate it to move in internally.
The fingers are moved by very small muscles divided into extrinsic muscles on the forearm and intrinsic muscles in the hand itself. 
The forearm is capable of six actions. These are:

Wrist Flexion
Wrist Extension
Wrist Abduction
Wrist Adduction
Forearm Supination
Forearm Pronation

Should Women Train Their Arms Differently?

No, women should not train their arms differently from men. Men and women should not only perform the same forearm, biceps, and triceps movements, but they also shouldn’t use different rep ranges. In the past, women have been advised to tone their arms by using those lovely pink lightweight dumbbells and focusing on high repetitions. That counsel, however well-intentioned it may have been, will not produce the outcomes that most women desire.
Any lady I have ever met with strong, athletic arms has managed to lift what seemed like a heavy object to them. These women’s lack of testosterone, rather than their training methods, was the main reason their arms didn’t get bulky.
The musculature of men and women is the same despite our hormones being different. As a result, this 30-day arm challenge is just as effective for women as it is for men. 
30-Day Challenge Overview
The 30-day Arm Challenge is divided into four 7-day phases as follows:

Strength A
Hypertrophy A
Strength B
Hypertrophy B

Strength and size go hand in hand. You can’t have one without the other. Each week you will develop greater arm strength to propel muscle growth. You will train each body part (biceps, triceps, and forearms) twice to thrice weekly. 
Let’s now drill down on each of the four training phases:
Phase One: Strength

Rep ranges: 4-6 & 6-8
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system

The exercises selected for this stage are those that most people struggle with. As a result, you can improve your arm strength and balance, preparing you for the hypertrophy phase. 
You will gradually increase the weight with each set during each strength phase. Your final set will be the heaviest weight you can lift while maintaining perfect technique. As a result, if you are performing eight reps, a ninth rep would be impossible for you to complete with good form.
Phase Two: Hypertrophy

Rep range: 10-12, 12-15, 15-20
Focus: Muscular development (hypertrophy) / targeting muscle heads
Rep Style: Tri-sets
Main Stimulus: Muscular system

The goal of Phase Two is to build the various muscle heads. Tri Sets are a part of your Phase 2 exercises. You perform these three exercises back-to-back. You can rest for 10 seconds between exercises and 120 seconds before your next round. 

Phase Three: Strength

Rep ranges: 3-5 / 5-7
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system

During your second strength phase, you will lower your reps slightly from Phase One. Your body has already adapted to the 4-6, 6-8 rep range, so you need to go lower to continue getting stronger. You will be alternating between biceps and triceps exercises over four exercises. Rest between sets ranges between 60 and 120 seconds. 
Phase Four: Hypertrophy

Rep range: 12
Focus: Muscular development (Hypertrophy) / targeting muscle heads (double emphasis)
Rep Style: Supersets
Main Stimulus: Muscular system

During this phase, you will double down on a particular muscle head by performing supersets (i.e., Scott curls and prone incline curls for the short biceps head). This forces the body to recruit maximal muscle fibers. After each superset, you will rest for 90 seconds. The workout will consist of a bicep superset (A1 & A2) followed by a triceps superset (A3 & A4). Then, move on to your second biceps superset (B1 & B2) and a final triceps superset (B3 & B4). 
The Workouts
Here’s what the workout split for the four phases looks like for this 30-day arm challenge:

Strength A: Days 1-8
Hypertrophy A: Days 9-16
Strength B: Days 17-23
Hypertrophy B: Days 24-30

You won’t train your arms daily, as it can lead to over-training. Instead, you will train them every 48 hours. Recent research shows this is the ideal time frame for optimal hypertrophy and recovery. [2]
Here is an overview of your training days:

Day 1
Workout One
Day 2
Day 3
Workout Two
Day 4
Day 5
Workout Three
Day 6
Day 7

Day 8
Workout Four
Day 9
Day 10
Workout Five
Day 11
Day 12
Workout Six
Day 13
Day 14
Workout Seven

Day 15
Day 16
Workout Eight
Day 17
Day 18
Workout Nine
Day 19
Day 20
Workout Ten
Day 21

Day 22
Workout Eleven
Day 23
Day 24
Workout Twelve
Day 25
Day 26
Workout Thirteen
Day 27
Day 28
Workout Fourteen

Day 29
Day 30
Workout Fifteen
 
 
 
 
 

Phase One Workouts: Days 1-8
Your phase one workout consists of a pair of superset exercises that have you alternate a biceps and triceps exercise. Moving between the superset exercises should take you at most 10 seconds. That means you must have each exercise set and ready to go before you begin your workout. Rest for 90-120 seconds between supersets. 
Superset A

Optimized Exercise Form:
Preacher Cable Curls:

Take an underhand grip on the barbell or EZ curl bar before settling into a preacher curl bench position. Your chest and upper arms should be in touch with the arm pad once you adjust the seat.
Keeping your chin tucked the entire time, extend your arms down the pads with a slight bend in the elbows. Keep your wrists in a neutral position and use a relaxed grip. 
Squeeze your biceps and bend your elbows to start the upward movement while keeping your upper arms in touch with the arm pad. Lift until your shoulders are in line with the barbell or EZ bar.
Squeeze your biceps in the top contracted position.
Slowly straighten your elbows to bring the barbell back to the beginning position.

Close-Grip Bench Press:

Lay down on a flat bench with your feet planted on the floor. Grab a barbell with a grip that is just inside your shoulder width. 
Unrack the bar.
From a starting position with the bar hovering above your chest, slowly lower the bar to your lower chest while keeping your elbows close to your body. 
Press the bar firmly back up to the starting position.

SuperSet B

Close-Grip Chin-Ups: 4 x 8,6,6,4
Dips: 4 x 8,6,6,4

Forearms: 

Reverse Curls: 3 x 12,10, 8

Optimized Exercise Form:
Close-Grip Chin-Ups

Reach up and hold the bar with a supinated grip and your little fingers about six inches apart. 
Pull your chin up to and over the bar by pulling with your biceps and back.
Holding your arms in the highest contracted position, squeeze your biceps as hard as possible for a two-second hold.
Lower back to starting position under control.

Dips

Grab parallel bars with a neutral grip, then lift yourself until your arms are completely extended. Maintain an upright body position with straight legs.
Now, descend by bending your elbows to bring your torso toward the floor (do not allow your elbows to flare out to the side). 
Push through the triceps to return to the start position. 

Reverse Curls

Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a pronated grip in front of your thighs.
Maintaining a neutral spine and keeping your elbows at your sides, bring the weights up to shoulder level.
Lower under control and repeat.

Phase Two Workouts: Days 9-16
Your phase two workout consists of a pair of tri-sets. Moving between each exercise in the tri-sets should take at most 10 seconds. Rest for 120 seconds between tri-sets.
TriSet A

Alternate Dumbbell Curls: 3 x 20/15/10
Tricep Pushdowns: 3 x 20/15/10
Incline Dumbbell Hammer Curls: 3 x 20/15/10

Optimized Exercise Form:
Alternate Dumbbell Curl

Hold dumbbells at your sides with your palms facing inward towards your thighs while standing with your feet shoulder-width apart.
Turn your right wrist to the front while keeping your elbow at your sides. Curl the weight up until your bicep is fully contracted. 
Lower under control reversing the wrist motion so that your palms face your thighs in the bottom position again.
Repeat with the other arm.

Tricep Pushdown

Stand in front of a high pulley cable with a rope attachment. Hold the bottom of the rope handles with your elbows pinned to your sides.
Your hands should be at mid-chest level at the start position. Extend your arms down and slightly outward to fully extend the triceps.
Return to the start position under control and repeat.

Triceps Kickbacks

Grab a light dumbbell in your right hand and stand with your torso at a 45-degree angle and your left hand resting on your thigh. 
Fully extend your right arm back from the starting position.
Revere and repeat, making sure not to use momentum to lift the weight.

TriSet B

Skullcrusher: 3 x 20/15/10
Barbell Curl: 3 x 20/15/10
Triceps Kickbacks: 3 x 20/15/10

Forearms:

Zottman Curl: 3 x 20/15/10

Optimized Exercise Form:
Skullcrusher

Lie on a flat bench with your feet firmly set on the floor. Hold a pair of dumbbells in your hands and hold them above your chest. Angle your arms slightly toward your head.
Keeping your elbows in, bend at the elbows to slowly bring the weight down and over your head. Do not move the position of your upper arms as you lower the dumbbells.
Press through the triceps to return to the start position.

Barbell Curls

Grab a barbell with your hands at shoulder width. 
Keeping your elbows at your sides, bring your forearms up while squeezing your biceps. Contract as strongly as you can in the top position. 
In that position, your knuckles should be at the level of your shoulders.
Now, slowly lower the bar to the start position. This eccentric portion of the rep should take twice as long as the concentric lifting portion.

Zottman Curls

Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip.
Supinate the dumbbells during the eccentric motion. Your palms should face the ceiling when your hands are at your chest level. 
Rotate your hands into a pronated (palms down) position. 
Slowly lower the dumbbells to the start position. 
Rinse and repeat.

Phase Three Workouts: Days 17-23
In phase three, you will do straight sets. Your total focus is on lifting maximum weight with perfect form. Rest as long as needed between sets to fully recover for the next set. At this stage, you should use a dip belt to add poundage to your bodyweight exercises.

Close-Grip Bench Press: (warmup 15 reps) 4 x 7,5,5,3
Close-Grip Chin-Up: 4 x 7,5,5,3
Barbell Curls: 4 x 7,5,5,3
Dips: 4 x 7,5,5,3
Reverse Wrist Curls: 4 x 12, 10, 8, 8

Optimized Exercise Form:
Reverse Wrist Curls

Sit on the edge of a bench with a pair of dumbbells held with a palms-down grip. Your hands should be about eight inches apart. Rest your forearms on your knees with your wrists hanging over the edge of your knees. Make sure your forearms are parallel to each throughout the movement.
Extend your wrists down all the way as you allow the dumbbells to roll down your fingers.
From the bottom position, flex your forearms to bring the dumbbells back to the start position.

Phase Four Workouts: Days 24-30
Your phase four workouts consist of nine exercises. They are divided into four supersets, two each for biceps and triceps and a standard set for forearms. Rest for 90 seconds after each superset.
Superset A1

Preacher Cable Curls: (warmup 15 reps) 4 x 12
Incline Dumbbell Curls: (warmup 15 reps) 4 x 12

Optimized Exercise Form:
Incline Dumbbell Curl

Set the angle on an incline bench to 45 degrees.
Grab a pair of dumbbells and sit on the bench with your arms hanging at your side. 
Rather than starting with your arms hanging down in a fully vertical or neutral position, begin the exercise with your forearms about 10 percent from the vertical position. Your palms should be facing the ceiling.
Flex at the elbow to bring the right-handed dumbbell to the shoulder; contract the bicep in the top position.
Lower under control, again stopping 10 percent short of full extension.
Repeat with the left arm and continue alternating to complete your rep count. 

SuperSet A2

Single-Arm Triceps Pushdown: 4 x 12
Reverse Dips: 4 x 12

Forearms:

Farmer’s Walk: 3 x 20 paces

Optimized Exercise Form:
Single-Arm Triceps Pushdown

Attach a single-handle attachment to a high pulley cable.
Stand in front of the pulley, facing it. Grasp the handle in your right hand and hold it at chest level with your elbows at your sides. Adjust your positioning so that the cable is taut in the start position.
Extend your arm and contract your triceps.
Reverse the motion to return to the start position, keeping your elbow at your sides.

Reverse Dips

Position yourself in front of a chair with your palms resting on the chair seat and feet on the ground about two feet in front of it. Your hands should be about six inches apart and your knees bent. 
Lower your body toward the floor by bending at the elbows, going down all the way. 
Push through the triceps to return to the start position. 

Farmer’s Walk

Grab a heavy pair of dumbbells off the rack and hold them at arm’s length by your sides.
Walk around your workout area, taking 20 paces away from the dumbbell rack and then returning. This should take 3-60 seconds.
Replace the dumbbells on the rack.

SuperSet B1

Close-Grip Chin-Up – (warmup 15 reps) 4 x 12
Alternate Cable Curls – (warmup 15 reps) 4 x 12

Optimized Exercise Form
Alternate Cable Curls

Set the cable pulleys at their lowest level.
Stand in front of the machine, facing away from it, and grab the cable handles.
Adjust your position so the cables are taut, with your arms slightly behind your torso and elbows at your sides.
Flex the right elbow to curl your hand up to your shoulder. Squeeze the biceps tightly in the top position.
Lower under control and repeat with the left arm.
Alternate sides to complete your rep count. 

SuperSet B2

Close-Grip Bench Press: 4 x 12
Triceps Push-Ups: 4 x 12

Optimized Exercise Form:
Triceps Push-Ups

Get down in the standard push-up position, but with your hands together under your body so that your thumbs and first fingers are touching. The gap between your hands will form a diamond shape.
Maintaining a tight core and a straight line from head to toe, lower your chest to the floor.
Push back to the start position.

30-Day Arm Challenge Nutrition
You will never grow your arms unless you eat a personalized nutrient-dense diet. Your body can only work with the building materials you provide it. Even if you are following the best arm workout on the planet, you will not add a single gram of muscle to your body without creating the right sort of caloric surplus.  
Your workout places stress on your muscles. The type of workouts in this program will cause micro-tears in the muscle fibers. As a result, when you walk out of the gym, you will be weaker and smaller. Only when you feed the muscle with the protein and carbs needed to repair the micro-tears in your muscle fibers can you benefit from all your hard work. Besides repairing the muscle, your body will add a little bit more size to the muscle fiber to meet a similar challenge in the future.
You must create a daily caloric surplus to give your body the nutrients needed to build muscle. That means you are taking in more calories than you use.  
To determine how many calories you need, multiply your body weight by 20. So, a 180-pound guy needs to consume 3,600 calories to give his muscle cells the building blocks for creating new mass.
Those 3,600 calories should be divided into six meals of equal size and spaced around three hours apart to get the most benefit from them. Each meal should have 50% carbohydrates, 30% protein, and 20% healthy fats as its macronutrient ratio. Aim for one gram of protein per pound of body weight. 

These are the best protein sources to include in your mass gain diet:

 Eggs 
 Dairy products
 Whey protein powder
 Lean beef
 Chicken breast
 Lean pork
 Fish

You should also be consuming generous servings of these starchy and fibrous carbohydrates:

 Potatoes
 Yams
 Brown rice
 Corn
 Pumpkin
 Broccoli
 Asparagus
 Brussels sprouts
 Cauliflower

Maintaining Your Gains
The week after you complete the 30-day arm challenge, you should take a break from training your biceps. Then follow a periodization program where you spread out each training phase from a week to a month. Here’s how it will look:

Month One: Hypertrophy 1
Month Two: Strength 1
Month Three: Hypertrophy 2
Month Four: Strength 2

Take a week off from training at the end of the second and fourth phases. You can follow this periodization program continuously to make ongoing gains. 
Myths Around Arm Training
Several persistent myths surrounding arm training must be wiped away before every lifter can get the best bang for his lift. Let’s put straight the four most common arm workout fallacies:
Myth #1: You Can Build Arms with a Partial Range of Motion
Everywhere you look, whether in your local gym or on YouTube, you see guys doing partial reps, usually with weights that are far too heavy for them. Make no mistake; this is not a smart way to train. You need to work a muscle through its full range of motion for full development and maximum strength.
Myth #2: Standing Barbell Curls Are All You Need
The standing barbell curl has been the go-to exercise for the biceps since the beginning of organized weight training. As a result, you see a lot of guys rely on it as their sole bicep builder. That, however, is a mistake. Barbell curls allow you to use a lot of weight but have limitations. They do not allow for grip supination to target the different heads of the biceps. 
When it comes to the triceps, a lot of guys spend their time on exercises of dubious value that do not allow for much weight, such as triceps kickbacks, when they could be doing moves that allow for a lot of weight, like close grip bench press and dips. 
The bottom line is that you do not want to rely on just one or two exercises for arm development – variation is a must for overall development.
Myth #3: It’s All About the Weight
The standing barbell curl has got to be the most abused exercise in the gym. The reason is simple — people try to impress others with how much weight they can curl. As a result, they use so much body swing and momentum that their biceps are getting no stimulation at all. 
Don’t be like those guys — leave your ego behind and focus on perfecting your exercise form and increasing your strength. Remember, 5 pounds curled perfectly is much better than 10 pounds with a bad form.
While we’re on the subject of weight, progressive overload should be gradual. So, rather than jumping from a 10-pound to a 15-pound dumbbell on the curl (a 50% increase), look to add just a single pound on the next set (a 10% increase). If your gym has microplates, you can make jumps of just 1-2%, which is even better.
Myth #4: You Can Wing It
The old saying that those who fail to plan, plan to fail is as true on the gym floor as anywhere else. You cannot turn up and train by feel if you are serious about getting results. Instead, you should record every exercise, set, rep, and weight in a training journal. That will allow you to know exactly how many sets, reps, and pounds to target on the next workout.
Most Common Arm Training Mistakes
There is generally no shortage of enthusiasm when it comes to arm training. There are, however, many common mistakes that tend to hold people back from getting anywhere near achieving their potential. Here are three of the common arm training mistakes and what to do about them:
Over-Reliance on Isolation Exercises
Which exercise will get you to bigger arms faster, curls or chin-ups? Pushdowns or triceps dips?
When you encounter someone who trains frequently but has poor arm development, they are usually weak for their body weight in the fundamental heavy compound pulling and pushing exercises. 
All exercises can be divided into two main groups — isolation (single joint motions) or compound (gross motor activities). Compound movements often involve two joints, whereas isolation movements only involve one. Curls are single-joint exercises solely using the elbow, whereas chin-ups are compound exercises using both the elbow and the shoulder. Compound movements are the type of exercise that contribute the most to muscle growth.  So, you won’t be able to add inches of thick, powerful muscle if you don’t focus on getting stronger at challenging pulling and pushing exercises like chin-ups or presses.
Lack of Arm Training Frequently
In the early stages of weight training, before drugs and protein powders, the training methods differed significantly from those employed today. They worked out their entire bodies three to five days a week, including their arms. Nowadays, training a body part more than twice per week is uncommon. In fact, the most popular bro split involves working out one body part per day and then working out every body part once weekly.
The introduction of steroids is credited with starting the tendency to train body parts sparingly. After bodybuilders began using steroids, training more than once weekly became unnecessary. All they had to do to gain muscle was pound a muscle group long and hard once every week. But for the vast majority of natural lifters, this simply does not work. 
You transmit a signal to your muscles to grow when you lift weights. This signal can be measured using a process known as “muscle protein synthesis.” According to studies, this signal increases significantly after exercise, peaks at around 24-48 hours, and then rapidly declines. It reaches baseline and even deviates from baseline after 48 to 72 hours. [1]
This is not a concern for steroid users, but it is for natural lifters. Additionally, studies reveal that the duration of this muscle-building signal decreases with expertise. Only 14 hours may pass with an elevated signal for advanced lifters. You need to frequently send that muscle-building signal if you are like most participants in these trials. Maybe even every day. Sounds simple enough, but if you train and pound your arms daily, the cumulative damage will make you extremely sore, swollen, and over-trained. So, how can we circumvent this issue? 
By adjusting the intensity.
Start by exercising your arms thrice weekly at a relatively high intensity. On these days, work out hard, but don’t lift to failure; instead, stop one or two reps shy of it. Divide the volume you currently perform for your arms each week into three workouts.
For most people, this translates to 12–21 sets overall per week for each muscle. For instance, if your objective is to complete 12 sets over the week, perform four sets on Mondays, Wednesdays, and Fridays. 
Allowing Workouts to Get Stale
The saying “everything works, but nothing works forever” is certainly true when it comes to gaining muscle. No matter how great your training plan, exercise, and rep range, your body will eventually stop responding. People who find themselves in this scenario frequently increase the intensity or make minor adjustments, such as concentrating more on muscle contractions. They usually end up hitting the dreaded training plateau.
Unless you regularly alter your programming, your body won’t be able to build muscle consistently. Although switching up your workouts is crucial, switching up your rep range is even more important. Most rep ranges are beneficial for gaining muscle, but training in each one is a completely distinct experience. 
Consider contrasting sets of 20 reps with sets of doubles. Both rep ranges create muscle, although being very different. Low reps (1–5 reps), moderate reps (8–12 reps), and high reps (15–20 reps) are the three main rep ranges for gaining muscle. Each one of them has been shown to increase muscle mass. 
Use low rep ranges to maximize the development of grinding strength, use the low rep ranges. The traditional bodybuilder rep range for muscular development is the moderate rep range. In research, the 8–12 rep range consistently produces the highest muscle growth when other rep ranges are compared head-to-head. Most people undoubtedly get trapped in this rep range for this reason, and after being locked for a few months, their muscles cease reacting. 
When used in a cycle with other rep ranges, going as high as 30 reps, this rep range is fantastic. Workouts with this rep range may seem like marathon sessions. They produce the craziest skin-bursting muscle pumps, but they are also draining. Remember that up to 70% of your arm’s volume consists of fluid and non-muscle fiber components. By increasing the ability of your arms to hold more non-muscle fiber structures and fluids, they will grow bigger if you train them to produce insane pumps with high reps. Start with a single rep range, then switch to a different range after a few weeks. Each time, observe how your arms respond.
Key Arm Training Principles

Here are five principles that need to form the foundation of your 30-day arm challenge:
1. Intensity + Volume
Many people who want to focus on arms development are relatively weak in terms of their arm strength. As a result, they cannot lift enough weight to build bigger arms consistently. You will not progress unless you combine intensity with volume. 
2. Variety
If you repeatedly do the same thing, your body will adapt and stop responding. As a result, periodization has been a part of organized weightlifting from the beginning. That is why you must switch between intensification (strength work) and accumulation (hypertrophy work). 
3. Targeted Stimulation
The key job of the arm muscles is elbow flexion and extension. The elbows flexors consist of four muscles:

The brachialis
The brachioradialis
The pronator teres
The bicep brachii (long head + short head)

Each of these muscles responds differently to stimuli. For example, the brachialis responds better to force, while the brachioradialis responds better to speed. Changing the grip also changes the focus of the exercise. A pronated grip targets the brachialis, while a supinated grip hits the biceps brachii. Even though the exercises may seem similar, they have a very different effect on the arm muscles.
4. Prioritization
To prioritize your arm development, you must train them at the beginning of the week. This applies to your training week cycle and your specific workout. So, arm training should be on Day One, and you should train your arms first during that workout. That way, you can pour all your training energy into your arm workout while you are fresh.
5. Progressive Overload
When you work a muscle, the stress leads to micro tears within the muscle fiber. Proper nutrition and rest allow the muscle to get bigger and stronger to meet that stress in the future. So the muscle can meet the previous stress level in the next workout. Unless you add extra stress in the form of either more weight or reps, it will not be overly stressed, and the micro-tears that lead to growth will not occur.
Read also: Progressive Overload: The Science Behind Maximizing Muscle Growth
Bonus Section: How To Improve Arm Vascularity
Nothing says badass like a pair of big and vascular arms. Vascularity refers to the clearly visible veins running throughout the body. A vast network of veins crisscross your body. These veins are typically not visible as they are covered by body fat that lies underneath the skin.
The pinnacle of fitness is having a muscular body that is also vascular. It announces that you are in excellent physical condition with little body fat. Of course, there are a lot of folks who have never set foot inside a gym but have visible veins. Some people are genetically predisposed to develop insane vascularity. There are also several medical problems that increase a person’s vascularity.
Even if you were born on the wrong side of the veiny genetic pool, there are definitely things you can do to improve your vascularity:
1. Reduce Your Body Fat Percentage
The more fat you have, the less noticeable your veins will be. Therefore, reducing your body fat percentage is the first thing you should do to highlight your vascularity.
Men must be in the 10 to 12 percent body fat range to have clearly visible veins. On the other hand, women must be even lower. 
The first thing you need to do is enter a negative calorie balance. The difference between the calories you burn off and consume should ideally be 500 calories.
Second, drastically reduce your complex carb intake. The timeframe immediately following your workouts is the only time you should be eating carbohydrates. Approximately an hour after your workout, consume a meal or smoothie that is 50% carbs and 30% protein.
Add steady-state cardio to your weight training sessions if you’re trying to get vascular. Most of the calories you burn while exercising with high-intensity interval training (HIIT) will come from your glycogen stores. The calories you burn from steady-state cardio will come from your body fat reserves.
2. Strength Training
Contrary to popular belief, doing a lot of high rep sets with lesser weights is not the greatest approach to developing arm vascularity. The best technique to develop size and vascularity simultaneously is through heavy training in the 8–12 rep range. Blood pumps through the body more intensely the harder you train. The veins enlarge as a result, making them easier to observe.
You should end your workout with high-repetition sets to achieve a maximum pump. This will saturate the working muscle with blood, giving it the impression that it is about to explode. This kind of exercise is a component of Hany Rambod’s FST-7 program for bodybuilders trying to get into a super-ripped (and veiny) condition.
3. Include Isometrics
You should perform isometric holds during your recovery period and after your workout to further improve your vascularity.
4. Cut Water
A layer of fat beneath the skin will prevent your veins from peeking through. Water can also get between your veins and your skin. The bodybuilders on the Mr. Olympia stage appear so diced because they have removed most of the water from under their skin.
Wrap Up
The 30-Day arm challenge works. So long as you stick to the plan, you will develop significantly bigger and stronger biceps, triceps, and forearms. And those arms will not only be big but also defined. Put your all into this program with total dedication, belief, consistency, and grit, and you’ll be rewarded with arms to impress! 
References

MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6. doi: 10.1139/h95-038. PMID: 8563679.
https://www.patreon.com/posts/frequency-66701244

3 Arm Workouts For Women To Build Strong and Sculpted Guns (Featuring 22 Killer Exercisers)

3 Arm Workouts For Women To Build Strong and Sculpted Guns (Featuring 22 Killer Exercisers)

Whether you want to get ready for the summer or build strength to boost your functionality and perform better at daily activities, you must train your arms. Furthermore, strong arms can help you do more in other workouts that require pulling and pushing strength. 
Due to hormonal differences, women are more likely to develop bat wings than men. Arm workouts will not only make you look amazing in that sleeveless top, but you’ll also be able to carry those heavy grocery bags with ease. 
Arm workouts are an essential part of any fitness routine, especially for women. Besides making you look stunning in sleeveless dresses, arm workouts, provide numerous benefits, including improved strength, posture, and metabolism.
In this article, we cover the 22 best arm exercises to help you carve the perfect arms. We have also programmed these 22 movements into three workouts for women at different experience levels to help maximize the results. This article has something for everyone. So, let’s roll up our sleeves and dive into the world of arm workouts for women — trust us, your arms will thank you!

22 Best Arm Exercises For Women
The arm workouts for women article compiles the most effective biceps and triceps exercises that women can incorporate into their workout routine to achieve beautifully sculpted arms reminiscent of Greek goddesses. Here are the lifts that should be a part of your exercise arsenal:
Barbell Biceps Curl
The barbell biceps curl is an isolation exercise that is incredibly effective for building size and strength. Follow a strict form on this movement for optimal muscle fiber recruitment. 
Steps:

Stand upright with a hip-width stance while holding a barbell with a shoulder-wide underhand grip.
Keep your elbows pinned to your sides, and curl the bar to your shoulder level.
Pause and contract your pythons at the top.
Slowly return to the starting position.
Repeat for recommended reps.

Pro Tip: Grab the bar as tightly as possible to engage your forearms. Alternatively, use a false (thumbless) grip to limit forearm recruitment. 

Check out our complete barbell biceps curl guide here!
Dumbbell Biceps Curl
The dumbbell biceps curl is a unilateral exercise that can help fix muscle and strength imbalances. 
Steps:

Stand erect with a shoulder-wide stance while holding a dumbbell in each hand using a neutral (palms facing your thighs) grip.
While keeping your left arm in place, bend your right elbow to curl the bar to your shoulder level. Twist your arm to the outside during the concentric (upward) motion. Your palm should face your shoulder at the top.
Slowly return to the start position.
Alternate between sides for recommended reps.

Pro Tip: Beginners can hold the dumbbell in front of their thighs with a supinated (palms facing forward) grip. It will help improve your mind-muscle connection. 

Check out our complete dumbbell biceps curl guide here!
Dumbbell Hammer Curl
The dumbbell hammer curl helps improve your biceps thickness by working the brachialis muscle. 
Steps:

Stand erect while holding a dumbbell in each hand with a neutral grip.
Keeping your elbows pinned to your side, curl the dumbbells to your shoulder level.
Return to the start position.
Repeat for recommended reps.

Pro Tip: Ensure you are not using momentum to lift the weight by swinging your torso back and forth. 

Check out our complete dumbbell hammer curl guide here!
Barbell Reverse Curl
The barbell reverse curl engages the forearm muscles, which helps improve your arm symmetry and balance. 
Steps:

Stand upright with a hip-width stance.
Grab the bar with a shoulder-wide overhand grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Rinse and repeat.

Pro Tip: Use a thumbless grip for greater forearm muscle recruitment. 

Check out our complete barbell reverse curl guide here!
Underhand Pull-Up
Contrary to what most lifters believe, you don’t always need weights to train your biceps. The bodyweight underhand pull-up will set your pythons on fire. 
Steps:

Grab a pull-up bar with a supinated shoulder-wide grip.
Bend at your elbows to bring your chest to the pull-up bar level.
Pause and contract your pythons at the top.
Return and repeat.

Pro Tip: Ladies that cannot perform a bodyweight pull-up can use an assisted pull-up machine. You could also ask your training partner to spot you or use a resistance band. 

Check out our complete underhand pull-up guide here!
Cable Biceps Curl
Unlike the free weights, the cable keeps constant tension on your muscles throughout the range of motion, helping induce hypertrophy. 
Steps:

Set the cable pulley at the lowest setting and attach a straight bar attachment.
Grab the bar with a shoulder-wide grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Rinse and repeat.

Pro Tip: Ensure the weight is engaged throughout the range of motion. The weight should not rerack at the bottom of the movement. 

Check out our complete cable biceps curl guide here!
21s
This exercise is a must-do for women that have never experienced a biceps pump. 
Steps:

Grab a barbell with a shoulder-wide underhand grip.
Keeping your elbows pinned, curl the bar until your forearms are parallel to the floor.
Repeat for seven reps.
After completing the seven reps, curl the bar to your shoulder level.
Slowly lower the bar until your forearms are parallel to the floor.
Repeat for seven reps, then lower the bar to the start position.
Perform seven full reps.

Pro Tip: Use an EZ bar to make this exercise easier on your wrists. 

Check out our complete 21s guide here!
Incline Dumbbell Curl
This exercise eliminates momentum since you’ll be lying on an incline bench. 
Steps:

Adjust the back of an incline bench at a 45-degree angle with the floor.
Lie with your back on the bench while holding a dumbbell in each hand with a neutral grip.
Curl the dumbbells to your shoulder level. Turn out your wrists during the eccentric motion.
Lower the weights.
Repeat.

Pro Tip: Lowering the back of the incline bench will make the exercise more challenging, whereas lifting it will make it easier. 

Check out our complete incline dumbbell curl guide here!
Preacher Curl
Since the preacher curl involves keeping your arms on an incline bench, it allows optimal biceps brachii engagement. It is an excellent exercise to improve your biceps peaks. 
Steps:

Place the back of your upper arms on the preacher curl bench.
Hold an EZ bar with a shoulder-wide grip.
Bend your elbows to curl the bar.
Slowly lower the bar to the start position.
Repeat for reps.

Pro Tip: Using a cable preacher curl machine helps keep constant tension on your biceps throughout the ROM. 

Check out our complete preacher curl guide here!
Squatting Biceps Cable Curl
This exercise locks your elbows in place and removes the possibility of using momentum by swinging your torso. 
Steps:

Set a cable pulley machine at the lowest position and attach a straight bar.
Grab the bar with a shoulder-wide underhand grip and take a step back.
Sit in a deep squat and place your elbows on the inside of your knees.
Curl the bar toward your head.
Slowly return to the start position.

Pro Tip: Keep your chest up throughout the exercise. Rounding your shoulders will limit your range of motion. 

Overhead Cable Curl
Ladies, if you want to look dazzling while hitting the front double biceps pose, you must add the overhead cable curl to your exercise arsenal. 
Steps:

Set the cable pulleys at the highest position and attach D-handle bars on both ends.
Grab the handles with an underhand grip, position yourself in the center of the machine, and assume a shoulder-wide stance.
Your arms should be extended at your sides at the starting position.
Keeping your elbows pinned, perform a biceps curl.
Rinse and repeat.

Pro Tip: Maintain the natural curvature of your spine throughout the range of motion. Rounding your back will throw you off balance during the set. 

Check out our complete overhead cable curl guide here!
Diamond Push-Up
The diamond push-up is a bodyweight triceps exercise that works your triceps through its full range of motion. 
Steps:

Get on all fours.
Place your hands together on the floor so your index fingers and thumbs touch. Your hands should form a triangle.
Extend your legs behind you.
Get into a push-up position.
Slowly lower your chest to the floor by bending your elbows until your chest touches your hands.

Pro Tip: Your body, from head to heels, should be in a straight line throughout the exercise. Lifting your hips or letting them drop will remove tension from your triceps. 

Check out our complete diamond push-up guide here!
Cable Triceps Pushdown
The cable triceps pushdown is a staple in most triceps workouts, and for a good reason. 
Steps:

Set the cable pulley at the highest position and attach a straight bar.
Grab the bar with a shoulder-wide overhand grip.
Extend your arms while keeping your elbows pinned to your sides.
Pause and contract your triceps at the bottom for optimal muscle fiber stimulation.
Repeat for reps.

Pro Tip: Use different grips, such as a straight bar, V-handle bar, and ropes, to train your triceps from different angles. 

Check out our complete cable triceps pushdown guide here!
Overhead Triceps Extension
This exercise engages your lateral and long triceps head, helping develop a chiseled horseshoe muscle. 
Steps:

Stand upright with a shoulder-wide stance.
Hold one end of the dumbbell with both hands and lift it overhead.
Keeping your elbows pinned, slowly lower the dumbbell until the other end touches the back of your neck.
Return to the start position.
Repeat for reps.

Pro Tip: Perform this exercise on a cable machine to keep constant tension on your triceps. 

Check out our complete overhead triceps extension guide here!
EZ Bar Skull Crusher
The EZ bar skull crusher is an incredibly effective exercise to tone your arms and build strength. 
Steps:

Lie supine (facing the ceiling) on a flat bench.
Hold an EZ bar with a narrow grip over your shoulders. Your arms should be perpendicular to the floor at the start position.
Keeping your lower arms pinned, bend your elbows so the bar is a few inches away from your forehead at the bottom.
Rinse and repeat.

Pro Tip: Beginners and those lifting heavy should perform this exercise with a spotter. 

Check out our complete EZ bar skull crusher guide here!
Dumbbell Kickback
You must perform this exercise with a picture-perfect form for optimal triceps engagement.
Steps:

Grab a dumbbell in each hand with a neutral grip.
Slightly bend your knees and lower your torso toward the floor by bending your hips and pushing them back.
Lift your elbows above your sides. Pull back your shoulder blades and lift your shoulders to your ears.
The dumbbells should be next to your chest at the start position.
Extend your arms.
Pause and contract your triceps.
Slowly return to the start position.

Pro Tip: Do this exercise on one side if you are struggling to establish a mind-muscle connection in the bilateral variation. 

Check out our complete dumbbell kickback guide here!
Reverse-Grip Cable Pressdown
Some exercisers find the reverse-grip cable press-down more effective at targeting the triceps than the conventional pushdown. 
Steps:

Set a cable pulley at the highest position and attach a straight handle.
Grab the bar with an underhand grip.
Keep your elbows pinned slightly in front of your body and extend your arms.
Rinse and repeat.

Pro Tip: You could also use lifting straps if you have difficulty holding onto the bar with a reverse grip. 

Check out our complete reverse-grip cable press-down guide here!
Close-Grip Bench Press
This compound (multi-joint) exercise primarily works the triceps. Use a weight that allows you to follow a full ROM and complete between 8-12 reps. 
Steps:

Lie with your back on a bench.
Grab the bar just outside your chest width.
Unrack the bar and hold it over your chest.
Lower the bar to your chest by bending your elbows.
Explode to the start position.
Repeat for reps.

Pro Tip: Avoid flaring your elbows while performing this exercise, as it can put unnecessary strain on your shoulder rotator cuffs. 

Check out our complete close-grip bench press guide here!
Dips
The parallel bar dips are an excellent exercise to target your triceps. Beginners could perform this exercise on a flat bench. 
Steps:

Grab the parallel bars with a neutral grip.
Your arms should be extended at the starting position.
Slowly lower toward the floor while keeping your elbows close to your sides and maintaining an upright torso.
Your chest should be at your hand level at the bottom.
Repeat for reps.

Pro Tip: Avoid bending forward while performing this exercise, as it will result in pectoral muscle engagement. 

Check out our complete dips guide here!
Tate Press
The Tate press is an underutilized exercise. However, its unique range of motion will help you tone your arms. 
Steps:

Lie supine on a flat bench while holding a dumbbell in each hand using a neutral grip.
Your arms should be above your chest and perpendicular to the floor at the start position.
Turn your arms so your palms are facing forward.
The inside plates of the dumbbell should be touching each other. Your elbows should be pointing outward. This will be your starting position.
Initiate the movement by bending at your elbows and bringing the dumbbell inner plates toward your chest.
Touch the dumbbell to your chest at the bottom.
Return to the starting position.

Pro Tip: Ensure that the dumbbells are in contact throughout the range of motion. 

Check out our complete Tate press guide here!
Cable Triceps Kickback
This is an excellent dumbbell kickback variation if you have trouble establishing a mind-muscle connection during the conventional exercise. 
Steps:

Set the cable pulley at hip height and attach a D-handle bar.
Grab the handle with a neutral grip.
Step back and bend over so your torso is almost parallel to the floor.
Lift your elbow so your upper arm is parallel to the floor.
Extend your arm.
Pause and contract your triceps.
Repeat for recommended reps before switching sides.

Pro Tip: Holding onto the cable directly will help ensure better stability. 

Check out our complete cable triceps kickback guide here!
Resistance Band Overhead Triceps Extension
You’re in for a surprise if you’ve never tried the resistance band overhead triceps extension before. Use a loop resistance band for this movement. 
Steps:

Place one end of the loop resistance band around your right foot.
Wrap the other end around your right hand.
Bring your hand to your shoulder level and point your elbow toward the ceiling.
Keeping your elbow pinned, extend your arm.
Pause and contract your triceps.
Slowly lower to the start position.
Repeat for recommended reps before switching sides.

Pro Tip: Start with the lightest resistance band in your gym and focus on contracting your triceps at the top of the movement. 

3 Effective Arm Workouts For Women
Given below are three arm workouts for women at different experience levels. These workouts will train your arms from different angles using various equipment to ensure overall growth. 
Beginner Arm Workout For Women
The arm workouts for women in this article include four exercises each for the biceps and triceps. Although we have listed the biceps exercises first, you must start the workouts with your weaker muscle group. For example, ladies with lagging triceps should begin these workouts by training the back of their upper arms. 

Exercise
Sets
Reps

Biceps Cable Curl
3
8-12

Preacher Curl
3
8-12

Dumbbell Hammer Curl
3
8-12

Overhead Cable Curl
3
8-12

Cable Triceps Pushdown
3
8-12

Dumbbell Kickback
3
8-12

Resistance Band Overhead Extension
3
8-12

Dips
3
8-12

Dumbbell-Only Arm Workout For Women
You can perform the following workout with just a pair of dumbbells. Keep your training intensity high by limiting your rest duration between exercises to 60-120 seconds. You must complete these workouts within 60 minutes. 

Exercise
Sets
Reps

Dumbbell Biceps Curl
3
8-12

Incline Dumbbell Curl
3
8-12

Dumbbell Hammer Curl
3
8-12

Dumbbell Reverse Curl
3
8-12

Overhead Triceps Extension
3
8-12

Dumbbell Kickback
3
8-12

Dumbbell Skull Crusher
3
8-12

Tate Press
3
8-12

Advanced Arm Workout For Women
In this workout, you’ll use two advanced training techniques, supersets and dropsets. 

#
Exercise
Sets
Reps

1
Barbell Biceps Curl
3
8-12

2
21s
3
21

3a
Machine Preacher Curl
3
8-12

3b
Underhand Pull-Up
3
8-12

4a
Reverse-Grip Triceps Extension
3
8-12

5
Tate Press
3
8-12

6a
Close-Grip Bench Press
3
8-12

6b
Diamond Push-Up
3
8-12

The machine preacher curl (3a) and underhand pull-up (3b) are super set exercises for the biceps. After performing 8-12 reps on the machine preacher curl, start doing the underhand pull-ups without stopping for rest. You are allowed a 60-120 second rest after completing the recommended reps for the underhand pull-up. Similarly, the close-grip bench press and diamond push-up are super sets for the triceps. 
The reverse-grip triceps extension (4a) is a drop-set exercise. Perform 8-12 reps on this exercise, then immediately lower the weight on the stack and perform another set to failure without stopping for rest. 
Wrapping Up
Whether you are a fitness enthusiast or a beginner, these three arm workouts for women can help you feel stronger, more confident, and ready to take on any challenge that comes your way.
Stick to these workouts for at least 12 weeks to allow them the time to work their magic. Feel free to tweak the workouts to fit your needs. However, you must progressively overload your muscles to ensure strength and muscle gains. Best of luck!

Negative Bicep Curls: The Ultimate Guide to Revolutionizing Your Arm Routine

Negative Bicep Curls: The Ultimate Guide to Revolutionizing Your Arm Routine

It’s all about perception. Negatives are not always bad. Sometimes, they can be better than the positives — the negative bicep curls are an excellent example.
The negative bicep curls are biceps curls in reverse, which can help you build chiseled guns. Most lifters assume that curling is the only way to build bigger arms. The negative bicep curl, however, flips this assumption on its head. While performing a negative bicep curl, a lifter focuses on uncurling the weight to build bigger arms. 
Many lifters use momentum by swinging their torsos back and forth during the concentric (upward) motion of the negative bicep curl, which removes tension from the target muscle group and puts it on their shoulders and back. In the negative bicep curl, you focus on the eccentric (lowering) motion and use a slow and controlled motion, eliminating the use of momentum, leading to optimal muscle fiber stimulation and hypertrophy. 
The negative bicep curls, also known as eccentric bicep curls, focus on recruiting your slow-twitch muscle fibers by increasing your time under tension during the lowering motion of the lift. 
Our muscles consist of two types of muscles — fast and slow-twitch. The slow-twitch muscle fibers are endurance-based and engage in exercises with longer time under load. A negative dumbbell bicep curl set generally takes at least twice as long to complete as the conventional exercise.
In this article, we unlock the secrets of negative bicep curls, helping you build bigger, stronger, and more conditioned arms. We also dive into how to perform the negative bicep curls with the perfect form and tips to maximize results, their benefits, safety, and a sample biceps workout. 

What are Negative Bicep Curls?
Negative biceps curls are an advanced strength training technique. To an untrained eye, it can be difficult to distinguish between negative bicep curls and conventional bicep curls since they look very similar.
The negative bicep curls differ from the standard curls mainly because of their rep tempo. While the conventional biceps curl follows a 1-1-1-0 rep tempo (one second on the concentric motion, a second’s pause at the top, one second on the eccentric motion, and no rest at the bottom), the negative bicep curls use a 1-1-3-0 rep tempo, where a lifter spend at least three seconds on the lowering motion.
There are two ways to perform the negative biceps curl. The first involves using a spotter who will help you during the concentric part of the lift. The spotter will take most of the weight during the curling motion to ensure your muscle are not fatigued and are fresh for the lowering motion. It’s almost as if your spotter will curl the weight, and you’ll only lower it. 
The second method is more prominent as it doesn’t require a spotter. In this technique, you curl the weight as quickly as possible without using momentum and focusing on contracting your muscles. However, you’ll go as slow as possible during the eccentric motion to maximize muscle fiber engagement. 
You could use the negative bicep curl training technique on almost every exercise that involves dumbbells, barbells, kettlebells, resistance bands, or machines. It is also suitable with different grips, such as supinated, pronated, or neutral. 
How To Perform Negative Bicep Curls
This is how to perform the barbell negative biceps curl using the correct form:

Stand upright with a hip-width stance.
Grab a barbell with a supinated (underhand) shoulder-wide grip and hold it against your thighs.
Curl the barbell to your shoulders while keeping your elbows pinned to your sides.
Slowly lower the barbell to the starting position while only moving at your elbow joint.
The eccentric motion should take at least three seconds. However, you should aim for five seconds as you get better at this training technique.
Pause at the bottom for a second and spend one second on the concentric (upward) motion.
Repeat for recommended reps.

Benefits of Negative Bicep Curls
Here are the advantages of adding negative bicep curls to your exercise regimen:
Helps Build Muscle Mass and Strength
You can lift up to 40% heavier on the negative bicep curls while training with a spotter. Using such big weights will shock your muscles, which can help induce hypertrophy. Perform 8-12 reps if your goal is to build muscle mass. On the other hand, do 1-5 reps while focusing on your form to build strength. [1]
Break Through Strength and Muscle Plateaus
The negative curls are an incredibly effective advanced training technique for folks who have hit a strength or muscle plateau. The added training intensity will help spark new muscle tissue growth. You must also program the negative biceps curl into your training regimen to avoid hitting a plateau and keep making consistent gains. 
Eliminates Momentum
The negative bicep curl requires you to lower the weights as slowly as possible, eliminating the possibility of using momentum. Following a strict form ensures optimal muscle fiber recruitment. 
On the flip side, you’ll use a spotter during the concentric motion. Since you only have to do half of the usual work in this variation, it helps restrict the use of momentum. However, some people tend to curve their backs during the concentric motion for leverage, which can put undue stress on their backs, increasing the risk of injury. 
If you’re not training with a spotter, you must curl the weight while maintaining an upright back and keeping your elbows pinned to your sides. Swinging your torso back and forth will result in secondary muscle recruitment. 
Versatility
The negatives are a versatile training technique. You could use them in any dynamic exercise that uses eccentric and concentric motion, such as bicep curls, squats, bench presses, deadlifts, lunges, etc. 
You could do it with any training equipment, including dumbbells, barbells, kettlebells, resistance bands, and machines using your preferred grip (overhand, underhand, or neutral). To sum it up,  the possibilities of what you can achieve with negative bicep curls are limited only by your imagination.
Beginner-Friendly
Although negatives are technically an advanced training principle, they can also be used by beginners. Negatives involve focusing on the eccentric motion of a lift, meaning a lifter has to concentrate on only half of the range of motion. The limited ROM can help a beginner drill the movement. Furthermore, the longer time under tension will put your muscles under optimal hypertrophy conditions. 
Lift Heavy
You can lift up to 40% heavier on the negative bicep curls than the conventional curling exercises; however, you must have a spotter to help you through the concentric motion. Ensure you do not bite off more than you can chew, as it can increase your odds of injury. The biceps curl is an isolation (single-joint) lift. Lifting more weights than you can handle can put your biceps tendons under significant stress, making them susceptible to tears. 
Greater Time Under Tension
Negative bicep curls increase your time under tension by at least 30%. The longer time under load will lead to insane muscle pumps, as the target muscles are filled with blood and lactic acid. Blood also carries nutrients to the muscle tissues that can help build bigger and stronger muscles.
Less Fatigue
A 2015 study found that eccentric muscle actions cause less fatigue than concentric movements, especially at higher intensities. Additionally, eccentric movements are also more effective at building power. [2]
According to the findings of this study, performing negative biceps curls at the end of a workout when your muscles have started fatiguing can help step up your training intensity without exhausting your muscles. 
Sample Negative Bicep Curl Workout (How To Program)

Although negatives are not as fatiguing as concentric-only movements, you shouldn’t overdo them. Limit your negative curl use to one exercise per workout to avoid overtraining your muscles. Given below is a sample biceps workout that includes an eccentric-only exercise:

In this workout, you’ll use the ‘negative’ advanced training principle on the machine preacher curl. Since this is a machine exercise, we recommend using a spotter to help you through the concentric motion. 
Weights
Folks that generally lift 90 pounds on the machine preacher curl for 3-5 sets of 8-12 reps can go up to 125 pounds on the eccentric biceps curl sets. You must ensure that you have a spotter for the concentric movement. 
Reps
Even though you’ll only be doing negatives on this exercise, you shouldn’t expect to complete eight reps for 3-5 sets while lifting 40% heavier. Aim to complete 3-5 negative-only reps on the machine preacher curl and spend 3-8 seconds on the lowering portion of the lift. 
Tips For Negative Bicep Curls
Use these training tips to make the most of this advanced training technique:
Follow a Picture-Perfect Form
Irrespective of your training goal, whether you are lifting to build muscle mass, strength, or endurance, you must use a textbook form to get the best bang for your buck and reduce your risk of injury. 
The negative bicep curls are an isolation exercise and limit movement to the elbow joint. Keep your elbows pinned to your sides while restricting the use of momentum. Maintaining a slight bend in your knees will also limit your lower body engagement. 
Rep Tempo
The rep tempo is the main difference between the conventional bicep curls and the negatives. The standard bicep curl variations have a one-second eccentric motion, whereas negative-only exercises involve a three-second or longer eccentric time. 
Experiment With Your Grip
Although most people use a supinated (palms facings the ceiling) grip while doing negative biceps curls, incorporating different grips, such as neutral and pronated (palms facing your body), can help improve your biceps stimulation. 
How Often To Perform Negative Bicep Curls?
The negative bicep curls are an advanced training technique that can significantly strain your muscles, as they substantially bump up your training intensity. Performing negative curls in each workout for every exercise can lead to overtraining, which can stall your progress. 
Your biceps are a small muscle group. We recommend limiting training your biceps to twice a week. Furthermore, you should restrict negative bicep curls to one exercise per training session. 
As a rule, you must give your muscle at least 48 hours to recover between workouts. Additionally, since your guns are a supporting muscle group in your back workouts, you should have a 48-hour gap between your back and biceps workout. 

Negative Biceps Curls Safety
Most exercisers lift significantly heavy on the negative biceps curl than their conventional bicep curl weight, considerably increasing their odds of injury. 
You must adjust your training intensity while doing the negative biceps curl according to your experience level. Beginners should lift at most 20% of their normal curl weight and should only do so under expert supervision to ensure proper training form. 
Individuals who exercise without a partner should also refrain from lifting more than 20% of their regular curl weight. Finally, experienced lifters must ensure they only use the eccentric-only advanced training technique once weekly in their biceps training regimen to avoid the risk of overtraining. 
Wrapping Up
Contrary to what many people think, biceps training does much more than improve your physique aesthetics. Strong pythons can enhance your performance in compound movements like rows, deadlifts, and clean and jerk and improve your overall functionality. 
Incorporating negative curls into your training regime can boost your upper arm strength and hypertrophy. Negative bicep curls are a versatile training technique that can be used in a variety of exercises. 
You must, however, start light and work your way up gradually. There is nothing worse than pulling a muscle while trying to impress your gym crush. Now that you know everything there is to learn about the negative bicep curls, put together a training program, and begin curling. Best of luck!
References

Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Kelly SB, Brown LE, Hooker SP, Swan PD, Buman MP, Alvar BA, Black LE. Comparison of concentric and eccentric bench press repetitions to failure. J Strength Cond Res. 2015 Apr;29(4):1027-32. doi: 10.1519/JSC.0000000000000713. PMID: 25268291.

Joseph Baena Shares Shoulder and Arm Workout, Classic Posing

Joseph Baena Shares Shoulder and Arm Workout, Classic Posing

Joseph Baena is mastering the art of old school bodybuilding like his father before him.
Joseph Baena continues to showcase his passion for bodybuilding sharing a recent shoulder and arm workout. The young progeny of Arnold Schwarzenegger also showed off some classic posing in another recent update.
Joseph Baena, the son of the legendary Arnold Schwarzenegger, is showing some impressive gains in the gym. Baena, who is also interested in acting just like his father before him, continues to showcase his love and dedication for bodybuilding In recent Instagram posts.
Genetics play a major role in whether an athlete can excel in bodybuilding. In the case of Joseph Baena, he has many of his father’s positive physical attributes. With a ways to go before looking like a spitting image of Arnold Schwarzenegger in his heyday, Baena does show the kind of dedication and passion to bodybuilding like his father before him.
While Joseph Baena may not be anywhere near the size of the modern day Open bodybuilder, he does showcase some promise. Every gym training session that he releases, it harkens back to the days of the Golden era. Baena is the spitting image of his father back in his youth. The young fitness enthusiast and actor also showed potential interest in competing in the Classic Physique division. While he would still need to gain a tremendous amount of muscle mass in order to be a top level threat, Baena does show adequate ability.
Thursdays are for classic poses and classic song

Embracing The Grind
In a recent post to his Instagram, Joseph Baena showcased a shoulder and arm day workout worthy of the Schwarzenegger lineage. In the clip, Bana is seen doing overhead presses, working his triceps and biceps, and having some genuine fun building muscle.
Shoulders and arms workout for the books!

It’s clear that Joseph Baena has a passion for bodybuilding training. Whether or not that will translate into actual competition experience is yet to be seen. However, even if he never does jump on a posing stage, Baena is doing his legacy proud just by embracing the grind and training with enthusiasm.
What do you think of these recent updates by Joseph Baena?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Claim The Mr. Biceps Crown With This Zac Aynsley Arm Workout

Claim The Mr. Biceps Crown With This Zac Aynsley Arm Workout

We are letting you in on Zac Aynsley’s secret to massive arms. 
Before we get to the meat of the article, we want you to put your hand on your heart and answer this for yourself – Would you still workout if you could never have biceps like Arnold Schwarzenegger, no matter how hard you try? 
If you just caught yourself shaking your head, rest assured, you are not alone. Arms are probably the most loved muscle group. Look around your gym on any random day, and you will probably see a good number of people training their arms. Heck, you might even find people who are training their legs flexing their arms in the mirror. 

If building guns is as easy as curling dumbbells for a few sets, everyone would be walking around with bazookas. There is one fitness celebrity, though, who continues to impress with their arms – Zac Aynsley. 
Zac’s arms are so freaky that the Governator himself praised his pythons. 
“For years I had people telling me I was worthless, but here was The Terminator telling me I looked great. It meant the world to me.”

There has been no stopping Aynsley since that day. His physique is improving in every aspect, and his pythons are taking on a life of their own. But things were not always so smooth for Zac Aynsley. 
The Zac Aynsley Story
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Zac Aynsley did not always have perfectly chiseled arms. In fact, Zac had a pretty traumatic childhood. He was bullied for being too thin and weak. In an interview with GQ magazine, Zac revealed that –
“BETWEEN [THE AGES OF ] 10 AND 15, I HAD SUICIDAL THOUGHTS. I’D REGULARLY CLIMB TO THE TOP OF WATER TOWERS THINKING, ‘IS THIS THE DAY I’M GOING TO JUMP?’”
Let us not get ahead of ourselves. Let us start from the beginning. 
Zac Aynsley was born on July 2, 1994, in Northumberland, England. In his childhood and teens, he was malnourished, underweight, and ate a poor diet. Zac’s diet mainly consisted of sweets and processed foods.
Also Read: 5 Foods You Need To Cut Out Of Your Diet Right Now
Because of how he looked, he became an easy target for bullies while still in high school. Constant ragging caused Zac depression, anxiety, and panic attacks.
During this time, Zac was not physically active. He spent most of his days playing video games to escape the harsh reality. 

An Unexpected Turn
One day, Zac’s friend asked him if he wanted to try his hand at DJing. Aynsley could not turn down the deal and quickly accepted the offer to try it out to change his monotonous lifestyle.
At the age of 15, Zac Aynsley got a taste of stardom when he became popular at local clubs for his DJ skills. Not only was Zan earning handsome money, but he was also gaining positive attention from people around him. The newfound fame added to Aynsley’s confidence and self-esteem. 
One thing led to the next, and before Zac could make sense of any of it, he was touring the country. 
Even though Zac’s DJ career was taking off, he had to return home to finish college. With all the partying, drinking, and success he had, Zac forgot to work on his worsening health. He was in the worst shape of his life when he got back to Northumberland. 
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To get reconnaissance of his health, he went to the doctors to get his blood work done. To everyone’s dismay, Zac’s internal organs were deteriorating due to his reckless DJ lifestyle.  
According to Zac, the doctor told him that he had a liver of a 50-year old. Zac was warned that he needed to make amends to his lifestyle if he wanted to live a long and healthy life. 
The Tipping Point
At this point, Zac decided to turn around his life. He attended University and earned a degree in photography. Aynsley was eventually introduced to bodybuilding which helped him channel his focus, energy, frustration, and anger into something positive. 
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Like most newbie lifters, Aynsley became a die-hard Arnold Schwarzenegger fan after seeing his pictures and videos. The Austrian Oak gave him additional motivation for working out and becoming healthier. 
Zac Aynsley worked on all aspects of his daily routine to improve his fitness level. He made sure his diet had enough calories and nutrients to help his body recover from the mess it was in.
The progress he saw in a couple of weeks was enough to get him hooked to the new lifestyle.  
Internet’s Coming of Age
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Years of hard work and sacrifice helped Zac build an incredible physique. Little did Aynsley know at that time, but his new and improved body was going to change his life in more ways than he could have imagined. 
Zac started gaining a lot of traction on his social media profiles as soon as he started posting his photos online. Impressed with Zac’s physique, one of Florida’s top photographers offered to do a photoshoot with him. Aynsley knew this was too good and big an opportunity to skip. He flew down to Florida, and this decision became a turning point in his career.
Seven weeks after the photoshoot, Zac started receiving recognition from some of the most influential people in the fitness industry, including Arnie and Phil Heath. 
Since then, Zac Aynsley has hit several milestones, including:

10+ TV appearances
10+ Book covers – USA
5+ Minor magazine covers / 15+ Features
Traveled to over 17 countries

Zac Aynsley’s Nutrition Plan
You do not end up looking like Zac Aynsley while hogging on burgers and fried chicken. Depending on your current weight, you need to determine a daily calorie goal for yourself. Incorporate quality sources of protein, carbs, and fats to meet your daily macro goals. 
Thanks to his ectomorph body type, Aynsley had been a weak kid growing up. Zac eats anywhere between 3200-5000 calories a day, depending on if he is bulking or cutting. To make up for his fast metabolism, Zac eats up to seven meals a day. 
Zac Aynsley’s Bulking Diet Plan
Meal #1

3 egg whites
2 egg yolks
1/2 cup oatmeal
2 cups milk
1 banana

Meal #2 

5 oz chicken
8 oz sweet potato
1 banana
2 slices whole-grain bread 

Meal #3

5 oz chicken
1/2 cup brown rice
citrus fruit
salad

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Meal #4

3 egg whites
half cup oatmeal
1 apple
5 oz fish
2 cups vegetables

Meal #5

1 apple
8 oz yogurt 
half cup cottage cheese
1 scoop protein shake

Meal #6

protein shake
brown rice

Post Workout

protein shake
white potato
L-Glutamine

Meal #7

5 oz steak 
1 egg white
4 oz sweet potato
2 BCAA pills

Meal #8

casein protein shake

Eating eight (nine, if you consider the post-workout) meals is no joke. It can be especially tuff for you if you usually eat three meals a day and want to gain weight and put on muscle mass. If you are having trouble eating eight meals a day, supplements can help you meet your daily macro goal. 
Here are some of our favorite supplements:
Best Men’s Protein Powders For Bulking & Lean Muscle Growth 2021
The Best Mass Gainers For Clean Bulking & Muscle Mass 2021
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
Zac Aynsley Arm Workout
Pre-Requisites of The Zac Aynsley Arm Training Split
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1. Partial Repetitions
Zac Aynsley incorporates the partial rep advanced training technique at the end of his sets to annihilate his muscles. In the case of machine preacher curl, he completes 15 full reps and then limits the range of motion to the top half of the movement until he hits muscular failure. 
Related Read: Advanced Training Techniques To Take Your Gains To The Next Level
2. Zero Routine
Aynsley picked up this training principle from the Governator. He never limits himself to a pre-planned workout and usually modifies his routine on the fly. According to Aynsley, your body will get used to your workouts if you follow a set routine and stop responding. For this reason, he never does the same workout twice. 
3. Warm-Up Sets
Before starting the working sets, Aynsley might do a set or two with a lightweight to get a feel for the lift. It also helps in getting the blood flowing to the target muscles.
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4. Short Workouts 
According to Zac Aynsley, most people make the mistake of stretching their workouts too long. His arm workouts never last more than 45 minutes. Aynsley limits his rest duration to less than 45 seconds between sets. 
Keeping the rest time short is necessary for inducing a muscle-ripping pump. Also, since your arms are a small muscle group, they do not need the typical 1-2 minutes of rest for recuperation. 
Must Read: The Science Behind Muscle Recovery: Understanding Active Recovery
5. Mix-Up The Number of Repetitions
Aynsley constantly switches up his rep structure to keep his muscles guessing. For some exercises, he might do as many as 30-40 reps per set. 

Zac Aynsley Bicep and Tricep Workout Routine
1. Machine Preacher Curl – 3 Sets 15-10 Reps – 30-second Rest
Zac Aynsley starts his arm workout with an isolation lift to pre-exhaust his muscles. Exhausting your muscles at the start of the workout will ensure that you do not have to lift heavyweight in compound exercises. You will get almost the same amount of muscle fiber recruitment while lifting lighter weight in compound lifts as compared to lifting heavy without pre-exhaustion. 
2. Superset

EZ Bar Curl (wide grip to narrow grip)- 3 Sets 15-10 Reps – No Rest
Single-Arm Cable Tricep Extension – 3 Sets 20-15 Reps (each arm) – 30-second Rest 

Aynsley starts EZ bar curl with a wide grip and performs 15 reps. Without keeping the bar down, he switches to a narrow grip and curls until failure. 
Single-arm cable tricep extension is a high-rep exercise for Zac. He never does less than 15 reps of the lift. Aynsley trains his triceps to failure on the tricep extension. After he is done with 15-20 reps on each side, he does a dropset until failure. 
3. Single-Arm Machine Bicep Curl – 3 Sets 15-12 Reps (each arm)
During single-arm bicep curl, Zac keeps the reps slow and controlled. He follows a 1:1:2:0 (concentric, pause and squeeze, eccentric, and rest at bottom) rep tempo to annihilate his biceps. If you do not have access to a bicep curl machine at your gym, you could use the cable machine by attaching a D-handle bar to the pulley.
4. Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Zac Aynsley follows a full range of motion while performing the exercise. He brings the bar close to his forehead at the top of the movement and extends his arms straight at the bottom. 
5. Reverse-Grip Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Aynsley finishes off his workout with the reverse-grip cable tricep extension. 
This might look like a short workout, but if you keep the intensity high, you will not know what to do with the pump in your arms at the end of the Zac Aynsley arm routine. 
You will never see Zac Aynsley lift crazy weight while training his pythons. He chases a pump and focuses on a mind-muscle connection. 
Conclusion 
Now an official Generation Iron sponsored and managed athlete, we are proud of the fact that Zac Aynsley is growing in popularity inside and outside the gym, and inspiring people to transform their lives. We cannot wait to share more about Zac’s journey as it unfolds. 
Finally, if you are inspired by Zac Aynsley’s story but doubt yourself and your ability to transform your physique, let this message from Zac be the guiding light for you:
“Go ahead, tell me that I’m not good enough. Tell me I can’t do it! Because I will show you over and over again that I can, and trust me… I will.”
We could not have summed up the article better ourselves.

Who, according to you, has the best arms in the fitness industry?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

This 1000-Rep Arm Workout Will Add 2-Inches To Your Arms

“I should stop training my arms” – said no one ever.
If you are anything like most lifters, you love training your arms. A devout Roelly Winklaar fan, you start thinking about your next week’s bicep workout while performing the last set of dumbbell bicep curls. 
Even though people love training their pythons, how many of them do you think are content with their progress? One of the reasons why people train their arms so often is that they are not satisfied with their workouts. 
Most of the time, the problem is not with the lifter’s intent or performance but is with the workout routine itself. 
If you cannot resist flexing your guns in car windows as you walk past them, have hit a plateau, or want to spice up your training, the 1000-rep arm workout is for you. 
Introduction To The 1000-Rep Arm Workout

1. The 1000-rep arm workout is pretty straightforward and doesn’t contain any technical mumbo jumbo.
2. You will be doing five sets of 20 reps for five bicep and tricep exercises each, equaling 1000 reps total.
3. For the best result, strictly stick to the prescribed exercises, sets, reps, and rest periods.
4. The 1000-rep arm workout can be longer as compared to your vanilla workouts. Plan your gym sessions accordingly. 
5. Since the 1000-rep arm workout employs extreme volume and intensity, you should not perform it every week. Start by following this program every alternating week and then switch to performing it once every three or four weeks.

The 1000-Rep Arm Workout From Hell
1. EZ Bar Curl – 5 Sets 20 Reps 
The 1000-rep arm workout will take a toll on your joints, and the EZ bar can make your life a little easier. Before you begin training, perform at least a couple of warm-up sets with lighter weights. 
Steps:

Stand upright while holding an EZ bar with a narrower-than shoulder-width grip.
As you breathe in, curl the barbell by bending at your elbows until your lower arms are perpendicular to the floor.
Make sure you are not using momentum to lift the weights. 
Slowly return to the starting position and repeat for recommended reps. 

2. Straight Bar Pushdown – 5 Sets 20 Reps 
Alternate between bicep and tricep exercises so that your muscles are getting enough rest between sets. 
Steps:

Stand facing a cable pulley machine with a shoulder-wide feet placement.
Set the pulley at the highest position. 
Grab the straight bar attachment with an overhand grip.
Pin your elbows to your side as you push down the bar until your lower arms are perpendicular to the floor.
Return to the starting position and repeat. 

3. Cable Curl – 5 Sets 20 Reps
You need to contract your biceps and triceps with every rep if you want to get the most bang for your buck. Going through the motions for the sake of it is not going to get your results. Establish a mind-muscle connection with your arms and squeeze the life out of them with every rep.
Steps:

Stand upright with a shoulder-wide stance while facing a cable pulley machine attached at the lowest setting.
Grab an EZ bar with an underhand grip.
Curl the bar while having your elbows glued to your sides.
Return and repeat.

4. Overhead Cable Extension (Rope Attachment) – 5 Sets 20 Reps
Since this is a high-intensity workout, don’t worry about following a rep tempo or going slow. Pump out the recommended repetitions with a decent speed, and let the intensity do its magic. 
Steps:

Set the pulley at the highest adjustment.
Grab the rope attachment and face away from the machine.
Bend over at your waist until your torso is at a 60-degree angle with the floor.
Extend your arms straight and contract your triceps at the top of the movement. 
Return to the starting position and repeat.

5. Double-Arm Dumbbell Hammer Curl – 5 Sets 20 Reps
As fatigue starts to kick in, feel free to lighten the weights but do not compromise on form and intensity. If you don’t feel a pump after 20 reps, it’s a sign that you need to lighten the weights and focus on contracting your muscles. 
Steps:

While standing with a shoulder-wide stance, grab a dumbbell in each hand with a neutral grip (palms facing each other).
Keep your elbows at your sides and curl the dumbbells towards your shoulders.
Pause and squeeze the life out of your pythons at the top of the lift.
Do both arms at the same time.

6. Lying Extension With Rope Attachment – 5 Sets 20 Reps
Steps:

Place a flat bench beside a cable pulley attached to the lowest setting.
Lie down with your back placed on the bench and your head next to the pulley.
Grab the ropes with both hands and perform a skull-crusher type movement.
Don’t let your elbows flare out as you perform the exercise. 

7. Seated Barbell Curl – 5 Sets 20 Reps
Steps:

Sit on a flat bench and place a flat barbell on your thighs.
Grab the bar with a shoulder-width grip.
Curl the weights from the top of your thighs towards your shoulders. 
Return to the starting position with a slow and controlled motion.
This exercise works on your bicep peaks.

8. Double-Arm Dumbbell Kickback – 5 Sets 20 Reps
Steps:

Stand upright with a shoulder-wide stance and grab a dumbbell in each hand with a neutral grip.
Bend over at your lower back until your torso is at a 60-degree angle with the floor. 
Lift your elbows until they are slightly above your torso. Bring the dumbbells close to your chest.  
With your elbows pinned at this position, extend your arms straight.
Contract your triceps at the top of the movement. 
Return to the starting position and repeat.

9. EZ Bar Reverse Curl – 5 Sets 20 Reps
Steps:

Stand upright while facing a cable pulley attached at the highest setting.
Grab the EZ bar attachment with an overhand grip. 
With your elbows pinned to your sides, curl the bar by bending at your elbows. 
Contract your biceps at the bottom of the movement.

10. Bench Dip – 5 Sets 20 Reps
Steps:

Place two flat benches parallel to each other.
Sit down on a bench and place your hands next to your thighs. 
Place the balls of your feet on the second bench. 
Hinging at the elbow, lower your body down as far as you can, or until your upper arms are parallel to the floor.
Extend your arms straight to get back to the starting position.

Rest – 2 Minutes
After every set, make sure you are not resting for more than 120 seconds. Two minutes are all you need for catching your breath and ATP replenishment. By the end of the workout, you will be running on fumes, and you will have the most insane sleeve-ripping arm pump. 
Conclusion
The 1000-rep arm workout routine will train your guns from every angle. It will help break plateaus and ensure overall arm development. While we recommend following the exercises mentioned in the article, you could use substitutes or perform your favorite lifts, given they target the muscles in the same way. 
In the weeks where you will not be performing the 1000-rep arm workout, you can follow your usual (read: vanilla) bicep and tricep training routines. 

How often do you train your arms?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Top 5 Moves For Massive Arms

Top 5 Moves For Massive Arms

Arms are one of the cornerstones of any self-respecting bodybuilder’s workout routine.
When you picture someone working out at the gym, probably the first image that comes to mind is someone lifting weights. That’s because getting totally shredded, massive arms is basically the birthright of every bodybuilder. But are you sure that you’re getting the most gains for the energy you’re exerting? Here are the top 5 moves that are essential for making massive gains in your arms.
1. Bicep Curls
Bicep curls are probably the best exercise you can be doing to increase muscle mass in your arms. This is because they force you to keep your back completely straight as you lift, which focuses the muscular tension of your entire body down into your arms as you lift. It’s a simply exercise, but it’s a classic for a reason – it really works.

One tip for great, effective bicep curls is to increase the intensity of your workout by using a “thumb-less grip.” If you keep your thumb on the same side of the barbells as your fingers, you actually increase the workout you get all through the bicep muscle.
2. Dips
Another classic, dips are a great way to work out the arms while also feeling a nice burn in your core and upper back. It requires you to hold your spine in an upright position, so basically all of your body is getting a workout with this one, even if most of the strain is concentrated in your arms.
Dips are exhausting but, when done correctly, are one of the best arm exercises and one of the best full-body exercises overall. An important health and safety tip for dips is to make sure that your back is always straight and you are leaning a little bit forward over your hands to prevent injury.
3. Triceps Pull (Cable Machine)
The cable machine is extremely useful for arm workouts because it allows you to put your muscles to work without the extra wear-and-tear on the knees and shoulders that can come from more mechanical arm exercises. Adjust the cable machine to an amount of resistance that feels right, but still challenging, to you.
Then, do as many tricep pulls as you can – this exercise will focus right it on that area of the bicep and help to develop the musculature there. An important tip to remember for the triceps pull is that you should never lock your knees and always pull straight towards your sternum. Keeping a relaxed stance helps the tricep pull work only on your arms; anything else, and you end up getting more of a core or back workout, instead.
4. Chin-Ups
Another classic, chin-ups are a great way to maximize definition in your arms. Like some of the other exercises on this list, the key to chin-ups is to keep your back straight and really focus on using your arm muscles to lift up your torso, which should feel like a completely rigid object for the duration of the exercise.
Maintaining that control is what develops the arms so completely and fully from this exercise. A great tip for getting the most out of your chin-ups is to move at a slow, highly controlled pace. It’s easy to use your momentum coming down to swing yourself back up and over the bar, but that really doesn’t give you the best workout. Do it slowly for the ultimate burn!
5. Band Pushdowns
Pull down using a low-resistance band attached to something above you — a bar, a doorframe, etc. Just like using the cable machine to do a tricep pull, this exercise maximizes how much muscle mass you gain with minimal exertion in the joint department.
An important tip to remember when doing band pushdowns is to always scale the resistance of your band to your difficulty level. Remember, the goal isn’t to do what you’re comfortable with, but to push just beyond that. If you’re a veteran bodybuilder, you’re going to want a band with extra resistance, otherwise you simply won’t make huge gains.