Arm Exercises to Improve Strength and Increase Muscle Mass
You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look… big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything… we all know one thing… all these “built” baseball players didn’t get that way with natural training methods.
However, if your arms have NOT grown from the good ol’ days when baseball was steroid free… then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.
To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan… will get training results. So… some of my ideas might seem a little “wild” when compared to what you think is the right way to do it… but my workouts will improve your arm exercise program!
In short, if you insist on doing the same thing you are doing now… like doing a narrow range of ten to fifteen reps for every single arm exercise… let me tell you this… you are going to plateau (if you haven’t already done that yet). And sadly… you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards…
Now repeat after me…
Don’t want to have no minor league arms! Don’t want to have no minor league arms! Don’t want to have no minor league arms!
Then listen up… a lot of important research has shown that when you do a wide range of reps… from three repetitions to twelve repetitions per set… it can lead to huge gains in muscle size.
So here is my wild idea… low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!
Now let me explain how my arm workouts is going to work… in the very first superset… you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.
Now for the second superset… you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.
And the last superset… you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this… they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get…
I want to say one more thing… this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.
No messing around at the gym. This is great for the busy guys who want to get results but don’t want to lollygag in and out of the gym.
The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness… you see… the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.
In short… these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy… forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.
I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!
After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.
One more thing… this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner… just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don’t want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.
OK. Let’s start with the workout schedule…
First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.
If you are doing other weight work… lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.
First… warm up with light weights.
Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset… do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.
Sets: Three. Repetitions: Five. Speed: 5-0-1
First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl
Sets: four. Repetitions: eight. Speed: 3-1-1
First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls
Sets: three. Repetitions: twelve. Speed: 3-0-1
First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls