Do you want to build toned, leaner, and stronger arms? If you do, then you’re in the right place! Building muscle and achieving better tone in your biceps, triceps, forearms, and deltoids require a combination of nutrition, exercise, and consistency. In this blog post, we will share five tips that can help you get the strong arms you want.
When it comes to fitness, nutrition is the foundation of everything. If you want to build larger muscles, you need protein. To reduce body fat, you need to watch what you eat. To accomplish both, you must have your nutrition dialed in. Prioritize protein, and eat whole foods like fruit and veggies before processed and fatty foods with added sugar.
Lift Heavy Stuff!
To build arm muscle, you need to lift enough weight to cause the muscle to grow. The last reps in any set should be challenging. If you do a set of 8 biceps curls, and the last rep feels too easy, you need to increase the weight. Don’t worry that heavy lifting will make you bulky. Lifting heavy is what you need to build muscle and achieve strong arms. A coach can give you an exact plan.
Do Arm Movements
To get strong arms, you shouldn’t just focus on the biceps. You need to train all the muscles in your arms and forearms, including the triceps and deltoids. Use barbells, dumbbells, bands, cable stations, body weight, and household objects to train your arms. Train all the muscles in your arm in isolation and together for best results.
Do Compound Movements
Compound movements work many muscle groups at once and involve several joints. Isolation movements are great, but you’ll get a huge bang for your buck with compound movements. Compound movements usually involve the muscles of the core and sometimes even the legs. A few great compound movements for strong arms include ring rows, bench presses, shoulder presses, and bent-over dumbbell rows.
If you’re looking to achieve leaner arms, you’ll want to incorporate cardio into your fitness routine. Cardiovascular exercise helps to burn calories and fat, which will help to reveal the muscle tone and definition you’re working to achieve. Some great cardio exercises to incorporate into your routine include running, cycling, swimming, and jumping rope. Aim for at least 30 minutes of moderate to intense cardio exercise, three to four times per week, to see results.
Rest and Recover
It’s important to remember that building stronger and leaner arms requires rest and recovery. Muscles need time to repair and grow after each workout, so make sure to give your arms a break in between workouts. Aim for at least one to two rest days per week, and make sure to get enough sleep each night to support your body’s recovery processes. Additionally, consider incorporating stretching or yoga into your routine to help prevent injury and improve flexibility. Remember, fitness is a journey, and taking care of your body along the way is key to achieving your goals.
Change Your Routine
If you always do the same thing, your body will adapt for a while and then stop adapting. Change your routine at appropriate times to keep your body adapting to new stresses, and you’ll get the results you want. You can adjust the weights you use, the reps, the sets, the movements, the rest, and the number of times you train. Change up your routine at least every four weeks to ensure you don’t hit a plateau.
Get to Work
With these five tips, you’re well on your way to better arms. Try this simple workout:
- 2-3 sets of 8 alternating dumbbell biceps curls (rest 45 seconds between sets)
- 2-3 sets of 8 dumbbell lying triceps extensions (rest 45 seconds between sets)
- 2-3 sets of 8 dumbbell hammer curls to overhead presses (rest 60 seconds between sets)
- 2-3 sets of 8 dumbbell bent-over rows to triceps kickbacks (rest 60 seconds between sets)
If you’d like a more specific plan that will help you accomplish your goals, reach out to our experts. We can create a tailored workout plan for you. Click here to get started!