Best straight forward way to build your arms
Avoid complexity and keep it simple. One example..
Barbell curls, dumbbell curls, tricep pull downs, and dips are solid exercises for training the arms, with each focusing on different muscle groups for a comprehensive arm workout:
1. Barbell Curls: This exercise primarily targets the biceps brachii, which are the prominent muscles at the front of the upper arms. It also engages the brachialis and brachioradialis to a lesser extent. The barbell allows you to use heavier weights and both arms simultaneously, which can be beneficial for developing strength and size. 2-3 sets 5-8 reps to failure.
2. Dumbbell curls: We introduce this movement into the mix for the following reasons:
Unilateral Movement: Using dumbbells allows you to train one arm at a time, which can help identify and correct imbalances in muscle strength and size.
Range of Motion - They provide a greater range of motion compared to barbell curls, which can assist in better muscle development and flexibility.
Variability - You can easily vary your grip (e.g., supinated, neutral, or hammer) to target different aspects of the arm muscles.
1-2 sets to failure 5-8 reps
3. Tricep Pull Downs: Also known as tricep pushdowns, these are performed on a cable machine and primarily target the triceps brachii, the large muscle on the back of the upper arm. This exercise helps in defining and strengthening the triceps. They also involve core, shoulder and neck as stabilizers.
2-3 sets to failure 8-10 reps
4. Dips: Dips are a compound bodyweight exercise that targets the triceps brachii located at the back of the upper arm. They also engage the chest and deltoid muscles. Performing dips can significantly enhance upper arm definition, size and strength because they require the lifter to lift their entire body weight and possibly extra.
3 sets, 5-10 reps to failure. Use weight if you can do more than 5
To optimize arm development, it's crucial to balance your workouts with exercises for both the biceps and triceps. Additionally, regularly challenging yourself in different ways can help prevent plateaus and continue muscle growth. It's also important to incorporate proper nutrition and adequate rest for recovery and muscle repair. Training to failure like in this example requires more time to recover but the stress response can also produce greater results. It’s all about balancing all factors.
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