LOGIN | REGISTER  Unregistered
SEARCH  
   

5 Tips for Bigger Arms Kirkcaldy

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.

Holmes Place Health Clubs
0131 5501650
Greenside Place
Edinburgh

Data Provided by:
No Limits
0131 5556845
1 Restalrig Road
Edinburgh

Data Provided by:
Gym Edinburgh Ltd
0131 6520823
12 Marionville Road
Edinburgh

Data Provided by:
Callanetics West Lothian
01506 650999
1 Bloomfield Place
Bathgate

Data Provided by:
Millennium Fitness Centre Ltd
01592 771333
2 Newark Place
Glenrothes

Data Provided by:
Otium Health & Leisure Club Ltd
01224 896687
Souter Head Road
Aberdeen

Data Provided by:
Training Station
0141 5813023
1552 Great Western Road
Glasgow

Data Provided by:
Warehouse Sports & Leisure Ltd
01224 571457
20 Mearns Street
Aberdeen

Data Provided by:
Firm N Tone
01506 635722
Pyramids Business Park
Bathgate

Data Provided by:
Curves Bishopbriggs
0141 7620444
Unit 6 3 Auchinairn Road
Glasgow

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