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5 Tips for Bigger Arms Milton Keynes

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.

Esporta Health & Fitness Clubs Plc
020 84816000
Richmond Road
Kingston Upon Thames

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Body Pro Health Studios
01706 600227
John Street
Rossendale

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Physicals Health Club
020 85054914
327 High Road
Woodford Green

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Body Sense
01256 386655
Landata
Hook

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Urban Tonic
01983 296655
8 Birmingham Road
Cowes

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Next Step Fitness Clinic
01229 834744
81 Abbey Road
Barrow In Furness

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Moor Hall
0121 3088030
Moor Hall Hotel
Sutton Coldfield

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The Hampton
01675 443464
Old Station Road
Solihull

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Body Base Gym
01246 471041
Devonshire Buildings
Chesterfield

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Maloney'S Gym
01484 435085
Unit 20 Marsh Mill
Huddersfield

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5 Tips for Bigger Arms

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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 .

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