Getting The Best Out Of Your Arm Workout

Many people seem to struggle with their arm workout in the gym for one reason or another. I can see this as not only are they performing poor exercises, they may also be performing them using the incorrect form, and as a result, they seem to make no gains week after week. Some people have even flat out come and asked me how I've managed to get my arms so big. In this article I'd like to suggest the best ways in which to workout your arms, so as to get the best gains possible, naturally.

Firstly, I wish to state that unless you have a good clean diet, and adequate rest, you won't gain muscle mass on your arms easily. I won't be going into these two issues too much, but suffice to say you should aim for roughly 8 hours of sleep each night, and try and have a protein rich diet. These two issues aren't what this article is about, so I suggest you research into these two issues if you require a better understanding.

The exercises I use in which to gain enormous success with my arm workouts are bicep curls using dumbbells, tricep pull downs and dips, that's it. Seriously, the number of people I see doing a large variety of arm exercises is scary, it's simply not needed. As long as you do these three exercises with good form and with enough intensity, you will experience phenomenal growth.

I aim to do 10 reps of every exercise, and I do 5 sets of each. The first thing you need to do is to discover what a good starting weight is for you. For example, with the dumbbell bicep curls, you should be able to do 10 reps with ease on each arm. Once you've done this initial 10 reps, we'll then increase the weight, I normally increase it by 2KG, so if for example my first set was 10 reps of 20KG's for each arm, my second set will be 10 reps of 22KG for each arm. We'll increase the weight with each set, so for my workout, my first set maybe 20KG, my second 22KG, my third 24KG, fourth 26KG, and my final set it 28KG. It's important to work each arm independently, hence be recommended dumbbell curls over barbell curls, as we won't to work each arm to full exertion. When bicep curling, you want to keep your back as vertical as possible, we want little movement in the back when lifting and lowering the weight. All movement is in the arms only. It's amazing how many people swing forward and backwards when bicep curling, this is very poor form, and it's no wonder there arms are the same size wee after week. When bicep curling, we want to raise the weight slowly, and lower it slowly, everything must be in a controlled motion.

With tricep curls, it's the same principle as when bicep curling. We'll be doing 5 sets of 10 reps, and each set has an increase in weight. Again, we want to keep the back as horizontal as possible, no forward or backwards motion to compensate. The only movement should be in your arms, you should really feel your triceps's burning during this exercise when done correctly. Again, this is to be done in a slow, controlled motion. Some people prefer to keep their legs side by side when performing this exercise, but I find I can get a better depth of the lowering motion if I stand in a stance with one leg in front of the other.

Finally, with dips, again, you want this to be in a controlled motion, but this time, not necessarily slow. I don't want you to shoot up and down, but it doesn't have to be as slow as mentioned previously with the bicep curls or tricep pull downs. You can do 3 sets of this exercise, reason being, we're going till failure with each set. What this means is that for the first set, we'll do our dips for as many as we can. There is no pre-determined stopping point. If you can only do 15, fine. If you can do 40, fine. Whatever you can do, make sure you're pushing yourself as much as you can, and that you can't physically do any more dips during that set. Once the set is finished, we'll have a 30 second breather, and being the next set where we'll be going till failure again. Once this set is done, another 30 second rest, before we being the final set where we'll once again be going till failure.

The three exercises mentioned in this article are a great way to really gain muscle on your arms, as long as their performed in the steps mentioned above, and as long as you have your diet and sleep arrangement in check. I hope you've found this article of use, and that it helps you to achieve your goals in the gym.

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