LOGIN | REGISTER  Unregistered
SEARCH  
   

5 Tips for Bigger Arms Kingston

It's easy to concentrate on blitzing your biceps, but your triceps are actually the bigger muscles in the upper arm. Focusing on triceps exercises that isolate the muscle, such as dips, narrow-grip bench presses and lying triceps extensions, will lead to bigger gains, so that you fill out your T-shirts in double-quick time.

Cannons Health & Fitness Ltd
020 83352900
Simpson Way
Surbiton

Data Provided by:
Holmes Place Health Clubs
020 85497700
Bentalls Shopping Centre
Kingston Upon Thames

Data Provided by:
Curves
020 85498866
59 Eden Street
Kingston Upon Thames

Data Provided by:
Dahn Holistic Centre
020 83393776
59 Fleece Road
Surbiton

Data Provided by:
Teddington Pilates Studio
020 89431111
62 Church Road
Teddington

Data Provided by:
Roys Gym Weight Training Club
020 89770093
63B High Street
Kingston Upon Thames

Data Provided by:
Esporta Health & Fitness Clubs Plc
020 84816000
Richmond Road
Kingston Upon Thames

Data Provided by:
1 Line Pilates
020 89728288
Chichester House
Kingston Upon Thames

Data Provided by:
Colets Health & Fitness
020 83987108
Off Speer Road
Thames Ditton

Data Provided by:
Amida Racquets & Fitness Spa
08452 309111
Staines Road
Twickenham

Data Provided by:
Data Provided by:

5 Tips for Bigger Arms

Provided By:

Change your grip
When doing exercises with a barbell or E-Z bar, try gripping with your thumb under the bar rather than wrapped over it. This reduces the role of the forearm in the move and places greater emphasis on the biceps or triceps, forcing these muscles to work far harder for each rep.

Don't ignore your triceps
It's easy to concentrate on blitzing your biceps, but your triceps are actually the bigger muscles in the upper arm. Focusing on triceps exercises that isolate the muscle, such as dips, narrow-grip bench presses and lying triceps extensions, will lead to bigger gains, so that you fill out your T-shirts in double-quick time.

Perform big lifts
Biceps curls are all well and good, but you'll see better results from big compound moves that involve the arms, such as reverse-grip bent-over rows and chin-ups . These exercises require multi-joint movement and allow you to lift heavier weights, and so flood the body with muscle-building hormones, meaning you get bigger and stronger.

Take your time
The golden rule is one second up and three seconds down for every rep. Three times as many muscle fibres are activated during the eccentric - or downward - phase of the exercise, so lowering the weight slowly and under control will work the biceps and triceps far harder. Taking your time also keeps the muscle under tension for longer.

Work to failure, don't do a Ron Burgundy
To build muscle you need to fatigue the arms, forcing them to grow back bigger and stronger. Each set should last around eight reps, at which point you should reach failure. If you feel like you have a few more reps in you, then the weight is too light. Also make sure you 'squeeze' the muscles at the top of every rep to really work them.

Loads of arms workouts and exercises for you to check out here , you'll also plenty more in the magazine too, so subscribe today – we'll give you five issues for £5 .

Read more from Mens Fitness: 5 tips for bigger arms

Company Website | Media Information | Contact Us | Privacy Notice | Subs Info | Dennis Communications | FitBrit

Our Other Websites: The First Post | Auto Express | Custom PC | Evo | IT Pro | IT Pro India | MacUser | Men's Fitness | Micro Mart | PC Pro | bit-tech | Know Your Mobile | Octane | Expert Reviews | Channel Pro | Know Your Cell | Know Your Mobile India | iGizmo | Digital SLR Photography | Den of Geek | The Week | Computer Shopper | Dennis Communications | Magazines | Mobile Phone Deals | Competitions | Health & Fitness | CarBuyer