Looking to build firmer, stronger arms? If so, you need a game plan in place to do so. Strength training has the power to totally reshape how your upper body looks, adding muscle in all the right places.
In order to see optimal results, you need to perform key exercises that hit the arm muscles perfectly and then, in addition to that, make sure you are using a weight that fully challenges you. If you can get to the end of your set and perform a few more reps, this indicates the weight is simply not challenging enough.
Let's walk you through some of the main points to know about your arm building workout plan...
1. The Exercise Line-Up. First, you'll want to make sure you have the right moves in place. For your biceps, you'll want to perform some bent over rows, which are a compound move that will hit not only your biceps, but your back as well.
In addition to the bent over rows, also add regular dumbbell curls as well as hammer curls to work your arms from a slightly different angle.
For your triceps, the primary moves to get into place are the bench press which hits your triceps as well as your chest and shoulders, along with the tricep extension and chair dip.
These exercises will isolate your triceps, helping you see optimal strength building results.
2. The Set/Rep Protocol. As far as your set and rep protocol goals, for the compound moves of bent over rows and bench press, keep the rep range lower from 8 to 10 reps. This allows you to lift more weight, thus building up more total strength. Since your reps are lower, aim for three sets of each of these moves.
Then for the isolation exercises of the bicep curl, hammer curl, tricep extension, and chair dip, perform just two sets, but take the rep range higher from 10 to 15 reps. This will allow you to bring out more total muscle definition while also helping to maximize your calorie burning during the session.
So this said, here is the protocol to follow...
- Bench Press - 3 sets of 8 to 10 reps
- Bent Over Rows - 3 sets of 8 to 10 reps
- Hammer Curls - 2 sets of 10 to 15 reps
- Overhead Tricep Extension - 2 sets of 10 to 15 reps
- Bicep Curl - 2 sets of 10 to 15 reps
- Chair Dips - 2 sets of 10 to 15 reps
If you can do this workout twice per week, allowing at least two days off for rest and recovery between workouts, you will be on your way to seeing excellent results.
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