One of the parts of the body where we like most display muscles are the arms. Unlike other muscles like the abs that, except on the beach, are always covered by a T-shirt, we can always go with our arms in sight. At the gym, and even at home, we can do a series of exercises to gain muscle in your arms, so in oneHow we take the opportunity to explain to you how to stay with muscular arms.
Steps to follow:
First of all, remember that you should not focus exclusively on activities that exercise a single muscle, try to do others that are worked several muscle groups: elevations, squats, bench press, fixed bar, parallel bar bottoms, push-ups, etc. In addition to the arms, you will work with other muscle groups, achieving greater compensation than if you just work the arms and abandon the rest of the muscles.
The biceps and triceps exercises are the most suitable to gain muscle in the arms. To gain biceps, with a dumbbell in each hand – or on a barbell -, stretch your arms out with the palms of your hands in front of you and slowly rise until the dumbbell touches your shoulder. Then, slowly descend to the starting position. You can do 4 or 5 sets of 10 repetitions of biceps.
Have many triceps exercises, with which you will be able to define the muscle very well. With the same dumbbells, hold them over your head with your fists facing each other. Lower the dumbbells to under your head and then stretch your elbows again. When lowering, try to keep your elbows always closed, pointing forward and not sideways. You can also do 4 or 5 sets of 10 reps.
Another variety of triceps make the French press lying on a bench. The bar starts on the floor and with your hands closed, you must lift it above your chest before returning to the starting position. Don’t forget to keep your elbows closed and facing forward while your arms are flexed. This exercise can also do 4 or 5 sets of 8 or 12 repetitions. The ideal is to alternate the series of biceps and triceps, not to do one exercise first and then the other.
But not everything is gym work, you should also consider habits like rest or food. Muscles grow while resting, so to get muscular arms you shouldn’t train 3 hours a day; just train two or three times a week, in short but intense sessions. As for weight, in order to develop muscle, work as hard as you can, which will cost you the last few sets – no problem if you fail. And remember to respect the rest days without training, so that your muscles can recover from the physical demands.
Finally, when it comes to food, try to eat more protein and reduce the number of calories you consume. Eat five meals a day (breakfast, morning snack, lunch, afternoon snack and dinner), avoiding heavy dinners or eating at odd hours, to go to bed with the digestion done. You should also take care of hydration and drink two liters of water a day, not counting meals or training.
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