Build Arm Muscle
When creating a workout program, including exercises to build arm muscles will assist with sculpting lean and
To build arm muscles properly, it is essential that a multitude of exercises are selected to target select
muscles of the arms, rather than just barbell curls, which neglects many.
But with a little knowledge, anyone can learn to do strength training properly that will develop the entire
Having great arm muscles isn’t just about looking good in short sleeve or sleeveless shirts. In addition to
looks, well defined arms also assist in everyday activities such as carrying groceries, lifting children, or
holding up boxes. As we age, the muscles in the body deteriorate. The one way to slow the rate of deterioration is
to keep active and to routinely perform strength training. This will also help us to prevent and reduce fats in the arms.
As with any muscle of the body, arm muscles take time to build and will require a little effort. But the first
step that must be taken is to create a workout plan for what your workout routine will be, how you will do it, and
how often you will perform it. Dedication to your plan will allow you to achieve the success that you are looking
An extensive daily workout is not necessary for the arms. Training for an excessive amount of time will not
result in greater or quicker results, as the muscles build during the rest period. A plan that includes six to nine
sets of each exercise with six to ten repetitions is sufficient to allow development during the rest phase.
However, a person new to strength training should build up to this plan and not immediately start off with it.
Small muscle groups can also be worked in with an exercise plan for larger group muscles so that an effective
workout can be achieved in an hour or less.
The plan should two to three sets of exercises that target biceps, triceps, and forearms, and should be done no
more than once per week. A select few of the exercises that you can do to develop bicep arm muscle are curls,
concentration curls, and alternating dumbbell curls. For triceps, consider triceps kickbacks, and close-grip bench
presses. Forearms can be developed with both palm up and palm down wrist curls.
A rule of thumb for the amount of weight you should lift is about 60% of your maximum. Lifting your maximum will
not provide faster results, and actually may cause injury through muscle tears or sprains. If a weight load feels
to heavy midway through the first set, you should probably lower your weight to avoid possible injury.
Just as important to muscle building as the workout program is what you feed your muscles before and immediately
after your workout. Focus on a healthy diet that includes lean proteins such as grilled chicken or fish. Whey
protein can also be used as an option to include more amino acid protein building blocks in your diet.
Also, don’t neglect the importance of complex carbohydrates. Eliminate refined whites and replace them with
carbs such as whole grains, fruits, vegetables, and brown rice. These food choices will add to your success in
developing and maintaining strong arms.
If you have been struggling to gain results from your arm muscle exercises, take the advice of this article on
board, and start seeing some real benefits. Check out the links below to discover some more valuable resources.
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