Sunday, June 7, 2015

Guest Post: 5 Tips For Getting The Most Out Of Your Arm Workout

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.

2. Maintain Proper Posture

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.

4. Be Sure to Work All Areas of the Arm

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).

5. Practice Proper Nutrition

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 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

Share This