LOGIN | REGISTER  Unregistered
SEARCH  
   

5 Tips for Bigger Arms Winchester

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.

Bannatyne'S Health Club
0191 3863666
Eden Terrace
Durham

Data Provided by:
K O Gym
020 82231133
11 Hatherley Mews
London

Data Provided by:
Optimum Health & Fitness
01895 621121
91-95 Manor Way
Ruislip

Data Provided by:
Fountain Health Club
01427 874501
Fountain Court
Doncaster

Data Provided by:
Elixir Health Club Ltd
020 88885511
14 Palace Gates Road
London

Data Provided by:
South Coast Kickboxing
01202 419577
76 Harland Road
Bournemouth

Data Provided by:
Hicks Health Club
01200 426887
Chatburn Road
Clitheroe

Data Provided by:
Karen'S Health Club
0161 7965557
188 Bury New Road
Manchester

Data Provided by:
Diamonds Massage Studio
0117 9774659
363 Bath Road
Bristol

Data Provided by:
Dynamics Health & Fitness
0161 7245900
168 Water Street
Manchester

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