Best Arm Exercises With Weights To Add Mass


untitled2 Best Arm Exercises With Weights To Add Massraining arm exercises with weights will have a tremendous effect on your arms if worked right. If you follow my instructions on how to fully work all angles of the biceps to the triceps, everybody will envy you from your peers to the opposite sex. Most people assume that working arms only includes the standard barbell curl, and triceps push-downs. Even though the two are important, there are more to the equation. To fully work the arms, all three heads of the triceps most be training to fully develop the triceps. The bicep have two separate muscles, that need to be work from different angles. image5 Best Arm Exercises With Weights To Add Mass If you look at the picture to the left, you will see the triceps are made of the lateral head, the long head, and the medial head. To fully develop the triceps to get horseshoe look every talks about, just follow my instructions. To be truthful, you might already be doing some of the triceps exercises I will discuss below, but not doing the right triceps exercises to work all heads. Once realizing the correct way to train the triceps, you will notice how full the triceps will become. After a couple of months of training the arms, your arms are going to be bigger as well as the forearms. Some triceps exercises will involve compound movements which will also make the chest and shoulders larger and wider. image6 Best Arm Exercises With Weights To Add Mass

The biceps are made up of the bicep brachii, which is broken down into the long head and the short head. Also included are the brachialis which is a neglected muscle that will gives the biceps the 3d look. When the brachialis muscle is trained properly, your arms will look from the side view, as well as the front view. Exercises such as hammer curls, and reverse curls will do the trick to build the brachialis to its fullest potential. The brachioradialis muscle is worked from basically all variations of the curl movements. If your desire is to build up the brachioradialis muscle, the same exercises that work the brachialis will pump this muscle up. The routine I will put together will involve training the Biceps and the triceps together. It will include going from one exercise to the next. For example after doing one set of biceps for 10 reps, with no resting in between you will go immediately to a triceps exercise. After doing a set of biceps and triceps, you will repeat each exercise again until 3 to 4 sets are complete. This will get your heart rate up, making it a weight training, cardio workout. I’m a firm believer of not training back and biceps, and shoulders and triceps together. My opinion is the biceps will give out, before the back is fully exhausted training back and biceps. This will have an negative effect on your results from building an impressive back. The same goes for training shoulders and triceps. Your triceps will give kkkk Best Arm Exercises With Weights To Add Massout, before the shoulders are fully worked. My reasoning behind this is back and biceps are pulling movements, and the biceps and triceps are pushing movements. Your biceps works secondary in back exercises, which will over work the biceps doing back and biceps. The triceps works secondary during shoulder exercises such as the dumbbell press. So going from a triceps exercise to a shoulder press will over work the triceps. Working biceps and triceps won’t have any negative effect working the two together. One is a pulling exercise, and the other is a pushing movement. I will list one arm routine which should be done for a minimal of three weeks. After completing this routine, move right into the next arm routine to shock the muscle and keep them guessing. A tip to remember is any small change in a movement such as going from a barbell curl to a dumbbell curl, will have a dramatic impact on the muscle being worked. The muscle won’t become accustomed the same movements and will be forced to grow. Also to get the most out of your arm workouts, try adding a pre-workout drink. This workout drink will increase the heart rate, and help your body endure the brutal workout you will face. Always talk to your doctor before taking any type of supplements, especially ones containing caffeine. The pre-workout supplements I tried and used, and think are the best to use are Jack 3d and N.O.-Xplode. Its important to take in a pre-workout protein shake, and some complex carbohydrates before a workout as well. The protein will prevent your muscles from being broken down and used for fuel, and complex carbohydrates will give energy during your workout routine. Consume your protein and carbs at least 30-45 minutes before working out. This will allow time for digestion. If you do not have time to sit down and have a proper meal, use a protein shake. Protein shakes digest fast, and many brands comes with carbs. A good brand of protein with a decent price is Gold Standard 100% Whey.



Workout 1- Exercise 1

Wide Grip EZ-Bar Curls- This exercise will develop the short (inner) head of the biceps. Wide grip ez-bar curls makes the short head brachii muscle fuller, and wider, which will add inches to your biceps. Place your hands on the ez-bar that is wider than your shoulders, to get the short head muscle involved.

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Triceps Push-Downs With V-Bar- Use the v-bar attachment (if your gym have one) to begin the first triceps routine. The reason is this attachment will allow you to lift more weight, while working all three heads of the triceps to get the horseshoe shape ( this exercise is also great for warm-ups).

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Instructions: Complete (3 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between. After 3 sets are complete, allow yourself 2 minutes of rest time. After resting, move to the next bicep and triceps exercise.

 

 

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Workout 1- Exercise 2

Close Grip EZ-Bar Curls- After the 2 minute rest, jump right into close grip ez-bar curls. close grip ez-bar curls works the long (outer) head of the biceps. This exercise will help to build the peak of the bicep ( the egg look). To perform this exercise, place your hand grip within your shoulder blades. Your hands should not be no more than 6 inches apart to isolate the long head of the biceps.

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EZ-Bar overhead Triceps Extension- The beauty about this exercises, is you don’t have to go from one machine to the next. After performing the first set of close grip curls, immediately lift the bar overhead and move into triceps extensions. Overhead ez-bar extensions can be done standing, or on a bench. I prefer doing them on a bench to prevent me from using my legs. The overhead will mostly work the long and medial head of the triceps. Lower the weight slowly and use control during the entire movement. This will keep stress on the long head triceps muscle, and will prevent tennis elbow.

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Instructions: Same as exercise 1, Complete (3 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between. After 3 sets are complete, allow yourself 2 minutes of rest time. After resting, move to the next bicep and triceps exercise.

 

 

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Workout 1- Exercise 3

Seated Hammer dumbbell curls- Hammer dumbbell curls are one of the most unused exercise for the biceps. Hammer dumbbell curls will not result in nice arms, The results will be massive arms. One of the main muscle worked during hammer curls, is the brachialis muscle. This small muscle, fall right between the long head of the bicep, and the triceps muscle. Even though this muscle is small, when trained and developed to its potential, the results are dramatic. This small muscle will make the arm look huge, especially when viewed from the front. The brachialis muscle could easily add inches to the arm in know time. To target the brachialis muscle during hammer curls, Do your negatives real slow, and explode on the positive with power. The brachialis muscle will only respond to heavy weight, so high reps will not cut it. I normally do know more than 8 reps per set to target the brachialis. Seated hammer curls are also a developer for the forearms (real name brachioradialis) muscle too.

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EZ-Bar Skull Crushers- Skull crushers will hit the long and medial head of the triceps from a different angle. If this is a your first time doing this exercise, make sure to go light with the weight, unless you want to know the real reason this exercise is called skull crushers. Make sure your elbows are pointed inward Through out the routine. Perform the negatives slowly and with control to prevent the bar from falling on your forehead. For safety reasons, have a spotter handy in case your triceps gives out.

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Instructions: Same as exercise 1, Complete (3 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between. After 3 sets are complete, allow yourself 2 minutes of rest time. After resting, move to the next bicep and triceps exercise. If you feel you are getting fatigue and can’t continue at this point, don’t worry it will take time for your muscle to get accustomed to this kind of workout.

 

 

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Workout 1- Exercise 4 (Final Exercise Routine)

Reverse Grip EZ-Bar Curls- Reverse ez-bar curls are another great exercise for the brachialis muscle. This exercise all so build up the forearms as well. I like to use different grips on reverse curls to target the brachialis for different area to bring it out. Heavy movements are the only way the brachialis will respond, so like hammer curls do your negatives real heavy and slow, and explode on the positive.

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Rope Cable Push-Downs- This is an excellent exercise to finish of your triceps. Rope cable push-downs targets all three heads of the triceps, and brings in the detail of the muscles to show the horseshoe shape of the muscle. Make sure to hold the contraction for 2 to 3 seconds on lockout. This will force the triceps to work hard.

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Instructions: Complete (4 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between. After 3 sets are complete, Do your cool down, and this will complete the first workout. Only do this workout once a week, and train each body part once a week.

 

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After a intense workout, there is a small window of opportunity after your workout when the body is craving nutrients.  At this time, a fast digesting protein shake full of calories, protein, carbs, and sugar is needed. Your post-workout should be taken no more than 30-45 minutes following your workout. Allow yourself a week rest before repeating this workout. Rest will allow the body to recuperate, and be stronger for the next arm routine. Try and get at least 8 to 9 hours of sleep each night. Muscles are not made while performing the workout, they grow while resting. Each day you will want to take in a sufficient amount of calories, from nutritious  complex carbohydrates such as grains, bagels, beans, potatoes, and nuts. Aim to consume at least 6 healthy meals consisting of protein, complex carbs, and vegetables each day. Six meals per day will keep your metabolism high, burning mobile ipad2 e87dcc54cfd1d944761ec93671131be9 Best Arm Exercises With Weights To Add Massunwanted fat. Eating six meals a day will also insure none of your hard earned muscle will be burned as fuel. Consume at least 1 gram of protein per 1 pound of body-weight to make sure your muscle have the best opportunity to grow properly. For example, If you weigh 200 pounds, your protein intake each day should be 200 grams of protein. Each meal should provide at least 33 grams of protein. I found the best place to keep track of my meals is the myfitnesspal (myfitnesspal app for iphone). Myfitnesspal also comes in an app form if you have a smartphone or tablet. This website will help to track all meals that are taken in through out the day. At the end of the day, you will know how much you could weigh in 5 weeks based on the amount of calories consumed that day. The best part of myfitnesspal is it is free.

 

Workout 2- Exercise 1

Incline Dumbbell Curl- When I did these for the first time I was amazed. This exercise had my biceps sore from the top of the bicep, to the bottom. Incline biceps curl stretches out the biceps. Set the bench to a 45-60 degree incline, or try a different angle to see which works best for you. The incline dumbbell curl is one of my harder exercises to do, but the results are worth it.

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Reverse Grip Triceps Push-Downs- This exercise will really hit your triceps from a different angle. Use a weight that is allow a good full  contraction on the lockout. To prevent wrist pain, use a shoulder width grip. I get a good pump in the long head of my triceps from doing this exercise. Don’t be afraid to lean down and apply power to this exercise. Your back doesn’t have to be vertical for this exercise to become effective. I see people at the gym who think just because there is a pad by the triceps machine means the back must stay against it while doing push-downs. This is not try. If your elbows are stuck to your sides, and the only body part moving is your forearms, you are using proper form.

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Instructions: Same as exercise 1, Complete (3 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between.  After 4 sets are complete, allow yourself 2 minutes of rest time. After resting, move to the next bicep and tricep exercise.

 

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Workout 2- Exercise 2

cross body hammer dumbbell curls- This exercise is similar to the seated hammer dumbbell curls. Both exercises will work your brachialis and forearms muscle. The only difference with this exercise, will be curling the dumbbell across the body. This will shock your muscle into new growth. To get a good pump from cross body hammer dumbbell curls, lift heavy and perform reps slowly on the positives and negatives. Try and contract hard at the top to exhaust the brachialis and forearms muscles.

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Smith Machine Close Grip Bench Press- This exercise is really a compound movement, meaning it works more than one muscle. Close grip bench press will make your triceps massive. This exercise will also develop the chest and delts as well. I perform the close grip bench press on a smith machine so I can use strict form. Make sure your elbows are hugging your sides when descending to take as much of the chest and delts of the movement. Use a hand grip that is with-in your shoulder width to target the triceps. Never allow your hand grip to be no more than 6 inches apart to prevent wrist injuries.

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Instructions: Complete (3 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between. After 3 sets are complete, allow yourself 2 minutes of rest time. After resting, move to the next bicep and tricep exercise.

 

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Workout 2- Exercise 3 (Final Exercise Routine)

One Arm Dumbbell Preacher Curls- Will help build the peak of the biceps. The preacher bench will prevent any cheating and allow to concentrate on each arm individually.

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Dumbbell Overhead Extension- similar to the ez-bar overhead triceps extension. Using one dumbbell will add more tension to the long and medial head of the triceps. Keep your elbows close to your head through out the entire exercise to keep tension on the triceps.

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Instructions: Complete (4 sets of 10, gradually increasing the weight each set) of the above exercises, starting with the curl, then move right into the triceps exercise with know rest in-between. After 3 sets are complete, Do your cool down, and this will complete the first workout. Only do this workout once a week, and train each body part once a week.

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