The following routine is totally easy and appropriate for people who want to add volume to their arms. It’s so simple that men and women can use it with great success.
Now with the new training methods “functional”, given that very few people do any kind of isolation exercises, but there is nothing wrong with doing them from time to time, since I think the body must work in its entirety and also going to serve to directly strengthen all the tendons and ligaments that surround the elbow joint and can also help you look a better pair of arms.
That is the harsh reality of the people; everyone wants to show off a body that looks good and toned.
Grow the biceps and triceps…
Over the years, and from my own experience, I have found that moderate to light weights and repetitions between 6 to 20 and with times of breaks of less than a minute, it is ideal for really cause muscle hypertrophy in these areas.
For the Biceps:
Seated dumbbell alternating curl: get 2 series to warm up, then 3 sets of 10 reps down 3 seconds with each arm. He is Flex the biceps as much as possible when you raise the dumbbell and flexed the triceps when you go down the dumbbell to give it some stretch. Use the same weight for 3 series and rest 45 seconds between each one.
Curl with straight bar: get 6 series of 6 reps with the same weight and with 45 seconds rest between sets. It also descends the bar in 3 seconds. Here your arms should be completely swollen.
EZ barbell or machine preacher curl: get 4 series of 15 reps with a light weight and rest 45 seconds between each series. Your arms should already be screaming in agony, but you’ve already activated all motor units in the muscle, which does not fit more work, only growth.
For Triceps:
Milestone with rope: get 2-3 warm-up sets and then 4 sets of 15 reps with the same weight, flexing the triceps as possible when you go down the rope. Rest 45 seconds between sets.
Seated Dip machine: get 4 series of 8 repetitions for 3 seconds when you descend the weight. Use the same weight for all sets and rest 45 seconds between each series.
Lying EZ-bar triceps extension: get 4 series 10 reps with the same weight and with 45 seconds rest between sets. Tries to bring back bar head to give you a good stretch to the triceps.
There you have, an effective routine for arms completely simple and easy to do that anyone can do to give something different to the muscle stimulus. The secret is to use light weights and only rest 45 seconds between each series. Don’t be fooled by this routine, it seems easy, but will leave you with a good headache the next day. Try it for two months and you’ll see the results.
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