Train Like A Pro - Arms

Train Like A Pro – Arms

Welcome to the gun show, train like a pro – arms! Arms are a show muscle, no doubt about. People who look for arm workouts typically want to get results fast. Getting quick results involves more than just training. It involves a good nutrition plan and attention to detail. Arms are a very functional muscle group that should be trained on a regular basis. They are a smaller muscle group in relation to the rest of the body. 

Pro tip: triceps are 2/3 of your arm size. If you want big arms, train triceps with a little more intensity than biceps. If you want nice biceps, it’s going to be the attention to detail that makes the difference. Time under tension is a term that describes the length of time your muscle is working in contraction. The thought process is the better the squeeze, the better the result. 

That might be true for some but, the golden rule of arm training is focusing to create the right kind if tension. You want to think about what you are doing, and then execute your exercises with precision and care. The more focused you are on doing it correctly, the quicker your results will come.

Here’s an arm workout that will get you pumped and ready to display your hard work. This example is geared more for the men.

Men’s Arm Workout:

• Always stretch and warm-up
• Triceps Close Grip Bench Press: 3 sets x 12, 10, 8 reps (keep it slow and controlled to focus in the inner triceps)
• EZ Barbell Curls: 3 sets x 12, 10, 8 reps (slow and controlled to focus on the bicep contraction)
• Triceps Rope Pull Apart: 3 sets x 12, 10, 8 reps (pull the rope apart as you press down to focus on the outer head of the triceps)
• Dumbbell Alternating Curls: 3 sets x 12, 10, 8 reps (slow and steady is key to pumping blood in the muscle)
• Push-ups: 3 sets x 15-20 reps (place your hands anywhere from the sides of your body to very narrow. This will put a different emphasis on the muscle each set)

It’s a good idea to start with lower weights and work your way up. You can do a few warm-up sets before you begin to encourage a bigger pump. Always use caution and employ safety as a best practice for any type of exercise.

Here’s an arm workout that will help tone and sculpt your muscles to look healthy and attractive for any occasion. This workout is geared more for women.

Women’s Arm Workout:

• Always stretch and warm-up
• Triceps Cable Push Downs: 3 sets x 10 reps (keep it slow and controlled to focus in the inner triceps)
• EZ Barbell Curls: 3 sets x 10 reps (slow and controlled to focus on the bicep contraction)
• Triceps Rope Pull Apart: 3 sets x 10 reps (pull the rope apart as you press down to focus on the outer head of the triceps)
• Dumbbell Curls: 3 sets x 10 reps (slow and steady is key to work the muscle appropriately)
• Push-ups: 3 sets x 12-15 reps (place your hands anywhere from the sides of your body to very narrow. This will put a different emphasis on the muscle each set)

Something to keep in mind while you do your arm workout is core strength. You use your abs and core more than you think when you exercise with dumbbells and free weights. For some good pointers on building your core strength, visit here.