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For many, bigger biceps = more confidence. Biceps are a very visible muscle, especially in the summer where t-shirts dominate our wardrobe and lean, vascular biceps and forearms are our cleavage. Girls see a lean, muscular set of arms and take notice. Almost in the same way guys sees a nice set of mcgee’s and has a hard time looking away (see video below).
It being winter, now is the time to start working on this muscle in preparation for t-shirt season. But how do we start building bigger biceps: through isolation? Compound exercises? How?
The guys from the movie “300″ did challenge-based workouts. Seemed to work for them. Agree?
When people think arms, they immediately think about isolation exercises like curls – biceps – and skull crushes – triceps. And they’re awesome exercises that I implement into my training and they work. But that’s not the only way to train your arms.
I’m doing 3 challenge workouts a week right now. One of them might include an isolation exercise or two, but for the most part they’re completely dominated by compound exercises. For a couple reasons:
1. Challenge workouts are ridiculously hard. They kick my ass every single time in the gym because I’m constantly trying to improve my score (the time it takes to complete a set workout). You can only fit so many exercises into one day of training and I want each exercise to benefit me as much as possible.
Exercises that work more than one muscle group at a time – compound exercises – give me more benefit (they let me work more than one muscle, but also allow me to lift heavier weights, in turn, building more muscle).
For a lot of us, arms are a tough body part to build. We isolate the crap out of them, we try adding weight, or even adding reps, but they never seem to put on the size that we’d like.
If you’re looking to build bigger, leaner and more muscular arms, here are a few tips that’ll help you achieve just that.
1. Hit both your biceps and triceps more than once a week
You can accomplish this in a few different ways, but here are two workout splits that’ll help you do so.
a) Day 1: hips + shoulders ; Day 2: back + triceps ; Day 3: quads + calves ; Day 4: chest + biceps
Triceps are worked anytime a pushing movement is involved – which would be day 1: shoulders, day 2: triceps, and day 4: chest. They’re only isolated one day during the week, but are the secondary muscle group worked in a compound exercise the other 2 days, depending on what exercises you choose to do.
b) Day 1: pushes ; Day 2: pulls ; Day 3: pushes ; Day 4: pulls
Day 1 you hit the full body doing any pushing exercises. Hit your shoulders, chest, triceps, quads and calves for 1-2 exercises each. This means you’ll hit each muscle group 4 times during the week while giving each 2-3 days rest in between each day a muscle is worked. Do the same for pulls.
Roy Jones Jr. was pretty cut up in his prime. Actually still is, he just can’t fight like he used to.
Ladies enjoy seeing a good set of abs, I think that’s a no brainer. Having a lean mid-section makes that “X” or “V” shaped physique complete. You can have a muscular and athletic upper and lower body, but without a lean mid section you’re just going to look muscular.
There’s nothing wrong with being a jacked, thick dude, but it’s not the ideal body in most women’s minds – which is the focus of this article series.
The problem is that or a lot of us, getting a six pack is a pretty hard thing to do; large in part because of the fact that getting rid of that last bit of fat around the mid section has as much to do with diet as it does with training.
When your focus turns to getting lean and ripped, the first thing you’re going to have to change is your diet. You have to burn more calories than you’re consuming. You can be lean and muscular and not eat at a caloric deficit, I’ve done it for a while now, but to bring your body to that next step, burning more calories than you consume is going to help big time. Read the rest of this entry »
