Workout for biceps-triceps and forearms
December 29, 2008
Bigger arms are every guys dream. No other part of the body showcases the big muscles as obviously as a big pair of strong arms. It is the more you exercise your arms in the gym, the more results you get on your arms. But now you can achieve the same results or sometimes better by a small workout time. If you want a method which delivers high intensity overload and a never seen before result then here are some tips.
The biggest problem, which is faced by most of the people in an attempt to increase their training intensity and result in the gym, is over training. Over 90% of the regular trainees in the gym are overtraining. Once the body is over done with, then no routine can help until and unless it recovers. After a workout, the first priority of your body is to fully recover, or else work on creating new muscles won’t help.
Body is just like the hair. You can only get you hair cut once they grow. Just like it, the body will only help produce new mass until it recovers from the previous workout.
Rational training is what mass building is all about.
Here are some exercises which will add the most muscle to your biceps, triceps and forearms:-
Biceps:-
Seated bicep curl: – rest a barbell on your lap while sitting down. With a shoulder width underhand grip, curl the bar towards your chin. Uses a weight with which you can perform only eight reps. After one set of eight reps is over, rest for about 30 seconds, and then increase 10% more weight and perform as many reps as you can.
Triceps:-
Close-grip bench press: – perform this exercise using a power rack or on smith machine. To the top third of your range, limit the range of motion. By this you will be able to haul more weight which will help in the new muscle growth. Use a weight that is so heavy that you can perform only eight reps. Again, after one set of eight reps, rest for 30 seconds, then increase 10% weight on the bar and perform as many reps as you can.
Forearm:-
Seated wrist curl: - this exercise is performed from the same position as in the bicep exercise. With an underhand grip, allow the weight of the bar to force your wrist downwards, and with the use of your forearm muscles to pull the weight up. Here again do a set of eight reps, rest for 30 seconds, increase the weight by 10% and do as much reps as you can.
Wrist curls behind the back: – hold the bar behind your back with your palms facing outwards. Use the forearm muscles to pull the weight up by bending your wrist. In this exercise you can use much more weight than you think you can. Repeat the reps like in other exercises.
Every time you train on the exercises, make sure to increase the weight by 15% to 25%. This will give you extraordinary results.
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