One common request amongst guys who are looking to 'get big' is how to increase the size of their arms. The biceps are a muscle group that many show off, proud of their hard work, so the better looking you can get this aspect of your body, the better you feel.
This is definitely understandable; however, many guys approach it in an incorrect manner.
What does your upper body workout look like at the moment?
Are you doing two or more variations of curls, a few sets of tricep presses, maybe some overhead extensions? If so, you're like the typical guy trying to get big arms.
While it's definitely great that you're spending time working out and doing exercises targeting to these exercises, what if I told you you're not making the most of this time? There is a much more efficient and effective way to get big arms - compound movements.
Why Compound Movements Are Best
When it comes to building muscles, especially in the upper body, you want to maximally recruit as many muscle fibers as possible in the shortest period of time, and then get out the gym so they can rest and recovery, growing much stronger than they were before. If you are in there doing set after set after set, is this following these guidelines? Obviously not.
Compound movements, on the other hand, will work multiple muscle groups at once so you don't have to do as many isolated variations of activities.
The Upper Body Workout
So, what do you do then?
My best advice is to have two upper body workouts a week. On the first you will focus on pulling motions and on the second, pushing motions. Or, another way to think of this type of set-up would be chest, shoulders, and triceps on one day, and then shoulders and back on the next.
The core movements you want for your day one would be some variation of chest press along with a military press. Do three to five sets of these two lifts and then throw in one or two isolated exercises for the shoulders o r triceps.
That's a total of four exercises - efficient, simple, and effective.
On day two, you'll select two back exercises, be it bent-over-rows, horizontal rows, lat-pull-downs, or pull-ups, and then throw in another one to two bicep exercises (curls, hammer curls, preacher curls, and so forth).
This will deliver you one intense workout that gets your body growing. That is, after all, what you're looking for, right?
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