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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, February 6, 2019

Simple Fixes for Bigger Arms Now

bigger arms

If you want to get bigger arms you just have to hit the biceps harder at the gym with more exercises and add them into more days during the week right?

WRONG. That is the most common mistake amongst people trying to get bigger arms. More is not always better and in this case it can be one of the hindrances holding you back from explosive arms.

Over-working your biceps to complete exhaustion every time you go to the gym does not allow them the proper time to recover and rebuild the muscle fibers. You have to remember that every time you do an exercise like pull-ups and rows that you are targeting the biceps indirectly as well.

Now that you are armed with a little more insight into where to correct your routine, try aiming for one directly targeted bicep exercise (barbell curls) one time per week for 4 sets. This should be within the constraints of a 3 day per week gym routine. Stop doing 4 different varied exercises directly on the bicep and try this tip that will allow more recover and growth time.

The Truth about the Tricep

Most people seeking big arms fail to realize the size of the tricep. Women love biceps and abs right? So no wonder why so many guys are in the gym doing biceps each and every day they are working out.

The tricep actually consumes a far larger portion of your arm than the bicep does making it an ideal muscle to target for arm growth. You will see much more explosive arm growth by focusing on the tricep too rather than ignoring it and only slaving away on the preacher curl.
In order to see your progress it is important to measure and log the circumference of your arm. Every few weeks you can take a new reading to see your gains, while you are on your quest to those 20” biceps.
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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.