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5 Tips for Bigger Arms Nottinghamshire

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.

Cinderhill Gym Ltd
0115 9423447
Nuthall Road
Nottingham

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Formula One Health & Fitness Studio Ltd
0115 9505009
21 Victoria Street
Nottingham

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Buzz Fitness
0115 9375286
Bunny Lane
Nottingham

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Village Hotel & Leisure Club
0115 9464422
Brailsford Way
Nottingham

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Oasis Health Club
01623 400200
Portland Street
Mansfield

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La Sante House
0115 9452626
14-16 Hilton Crescent
Nottingham

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Gym & Tonic Leisure Club
01476 530781
Stoke Rochford Hall
Grantham

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Clifford Health Clubs
0115 9461041
Regent Mills
Nottingham

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S & P International Health Care
01623 405014
59 Aberconway Street
Mansfield

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Easyfit No Frills Gym
0115 9334555
1 Bingham Road
Nottingham

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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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