By Ryan Blair
When it comes to lifting weights, it’s only
natural that you’d want to maximize the benefits of your workout. But there’s more
to building muscle than simply lifting the weights -- especially when it comes
to the arms. When working arms, there are a few key methods that can help to
optimize a workout. Use my 5 tips to get the most out of your arm workout.
1. Emphasize the
Contraction
Focusing on the contraction is one
of the most important parts of arm training. Simply put, if you don’t focus on
squeezing your muscles as you contract and lift the weight, you won’t
derive the maximum benefits of the movement. In order to maximize the
contraction, be sure to focus on the pump. This will be one of the most
effective ways to build muscle.
Maintaining proper posture is crucial while lifting weights. This includes keeping the
spine straight and refraining from leaning forward or backward during movement. If you’re hunched over when lifting, it can throw your entire body
out of alignment and even result in injury. It’s also important to refrain
from swinging when lifting. Relying on momentum to lift the weight will stunt muscle growth.
3. Use a Variety of Equipment
Some individuals prefer to use only
free weights or only weight machines. However, you actually derive the maximum
benefits from an arm workout by using a variety of equipment. Barbells,
dumbbells, resistance bands, and cable pulley systems are great options. Although it can sometimes be confusing to try new equipment, it's a sure-fire
way to maximize an arm workout.
In order to have strong arms, it’s
important to work all of the muscle groups in the arms. Many “bros” go to the
gym and focus only on their biceps, neglecting everything else. Although
the biceps may be the most prominent muscle in the arm, be sure to devote time to the
triceps and forearms, as well. Focus on the 8-10 repetition range for biceps
and triceps. The forearms will need higher repetitions in order to get stronger
(up to 50 per set).
If you’re not properly nourished,
weight training won’t be as effective. In fact, proper nutrition is the key to
building strong muscles and repairing the microdamage that by lifting
weights causes. Proper hydration is also essential during workouts, as muscles are
composed primarily of water. Post-workout nutrition (protein and carbohydrates)
is also important for recovery and injury prevention. There is an array of
post-workout protein shakes that are formulated to repair muscle damage. Meanwhile, carbohydrates are essential for restoring glucose and
insulin following a tough workout.
Using supplements is another strategy
that can help you reach your goals. My preferred brand is Progenex, which can be purchased through Amazon.com. Keep in mind that supplements are not a magic
pill; you still need to put in the work if you want to see results.
Remember: it takes more than just lifting weights to achieve get
bigger, stronger arms. Follow my 5 tips in order to get the most out of your
arm workout.
Author Bio
Ryan Blair has been involved in
the fitness industry for over 12 years. He currently passes his time by writing
for various fitness related websites and blogs.
If you would like to contact him, you can do so at https://www.linkedin.com/pub/ryan-blair/a5/230/674
If you would like to contact him, you can do so at https://www.linkedin.com/pub/ryan-blair/a5/230/674
