“Hey, what arm workouts can I do for better-looking arms?” We hear this all the time. Some folks want to bulk up those biceps and triceps, while others are after that toned look. Well, whether you’re in Camp Build or Camp Tone, we’ve got you covered. Here are five tips to help get you started.
1. Arm Workout Essentials: Nutrition
Bet you didn’t expect nutrition to top the list, right? But here’s the deal: what you eat lays the groundwork for your fitness. Want bigger muscles? Protein’s your pal. Aiming for definition? You gotta cut the fat. And no, you can’t just eat anything and everything. Choose whole foods over processed junk. We’ve got nutrition pros here who can help but to go straight to the point… load up on protein and keep processed foods to a minimum.
2. Arm Workout Essentials: Lift With Purpose
To get better arms, you gotta challenge them. If you’re breezing through those bicep curls, it’s time to up the ante. You should be feeling the burn. This stress (the good kind) tells your body, “Hey, we need more muscle here!” And don’t worry about getting too bulky – that’s a myth unless you’re really going for it with intense training and, well, steroids. (gasp… yes, I said the ‘s’) So, grab something heavy and lift.
3. Arm Workout Essentials: Target JUST The Arms
Sounds obvious, right? But here’s a tip: don’t just obsess over biceps. Your arms are more than that. Work on your forearms, triceps, and even your shoulders to give that complete developed look. Mix it up with barbells, dumbbells, bands – you name it. Isolation exercises like curls and extensions are great, but don’t stop there. Train all those arm muscles both alone and together.
4. Arm Workout Essentials: Compound Movements
These are your multi-taskers. Movements like pull-ups and bench presses work several muscle groups at once. They’re not just great for your arms but also give your entire body a workout. You get more bang for your buck with these, plus they give that preportioned look versus having one overly developed muscle and one that is lagging. Start with compound movements and move to isolation afterward.
5. Arm Workout Essentials: Beat Your Numbers
If you’re always doing the same old routine of weights reps and sets, your body’s going to get bored. Mix it up! Challenge your body by adding reps, increasing the weight, or adding sets – when muscles are challenged, they change. This way, you’ll keep making progress and avoid hitting a plateau. Aim to switch things up every four weeks or so.
Time to Get Moving! There you have it – five solid tips for getting those arms in shape. Here are a few arms workouts to get you started:
Arm Workout 1
- 2-3 sets of 10 barbell bent-over rows superset to tricep dips (60-sec rest)
- 2-3 sets of 12 alternating dumbbell biceps curls (45-sec rest between sets)
- 2-3 sets of 12 dumbbell lying triceps extensions (45-second rest)
- 2-3 sets of 8 dumbbell hammer curls to overhead presses (60-sec rest)
Arm Workout 2
- 2-3 sets of max reps on Chin-ups SUPERSET into Hands Close Push-ups x max reps (rest 1-2min between sets)
- 2-3 sets of Cable Tricep Press Down x 15 (45-sec rest between sets)
- 2-3 sets Alt DB Curls x 12/arm (45-sec rest between sets)
- 2-3 sets of Bench Dips x 12-15 reps (rest 1min between sets)
And if you’re looking for something more tailored to your goals, we’re here to help. You can take a look at our Personal Training Programs HERE or click the Get Started button below to book a free chat with our expert coaches!
In Health and Awesomeness,
Travis
P.S. For more – Check out our RTC YouTube Channel HERE <===
