Are you looking for arm workouts to build muscular, toned biceps, triceps, and deltoids? There are plenty of different arm exercises that you can do to target your biceps, triceps, and deltoids. So if you’re looking for a total arm workout, here are some great exercises to get you started.
Three Exercises to Build Arm Workouts Around
When building any workout, be sure to add compound and isolated exercises. While some exercises are needed to target the specific muscle you aim to develop, others are required to build overall strength. This is the best way to build muscle, as you need to signal your body to begin the process and activate the hormones responsible for muscle growth.
The bicep curl is one of the best exercises for arm workouts and targeting your biceps. To do this exercise correctly, stand with your feet shoulder-width apart and hold dumbbells at your sides with palms facing outwards. Then, curl the weights towards your chest by bending at the elbows. Make sure to keep your elbows close to your body throughout the movement. Pause at the top of the curl before slowly lowering back down.
To work on those triceps, try doing tricep extensions during arm workouts. Start by standing upright with feet shoulder-width apart and holding a pair of dumbbells behind your head with palms facing forward (elbows pointing up). Then, keeping upper arms stationary, extend arms straight until they are fully extended above the head while exhaling. Slowly lower back down again while inhaling, and repeat.
The shoulder press is excellent for arm workouts and targeting all three heads of the deltoids (front, middle and rear). But more importantly, shoulder presses also help build the triceps. In addition, every work needs at least one compound exercise that workouts multiple muscle groups.
To do this exercise correctly, begin by standing in an upright position with feet hip-width apart and holding a pair of dumbbells at shoulder height with palms facing forward (elbows bent). Then press both arms up towards the ceiling until arms are fully extended above the head while exhaling and pause for a moment before slowly lowering back down again while inhaling.
The Volume Needed for Arm Workouts
After selecting the exercises, you need to choose the right volume to signal your body to build muscle. Aim for 8 – 12 reps, 3 – 6 sets, and 70 – 80% of your one rep max. The exact amount of reps, sets, and weight will depend on your fitness level and experience. Do not fret over the exact number. You will see results if you are around the range for the reps, sets, and weights identified above.
In addition to volume use of progressive overload and a periodization plan to start slow and build to the perfect arm workouts for your fitness level and needs is crucial. Thus, aim for a 5 – 10% or 2 to 5 pounds increase during each period of progressive overload. Then, once you master and complete the reps and sets at your current weight load, you are ready for a progressive overload.
A periodization plan uses three phases which begin with strength, progress to muscle building, and concludes with fat cutting. Most periodization plans spread your arm workouts over one year. How much time you spend in the strength, muscle-building, and fat-cutting phases depends on your fitness level and goals. Beginners can expect to spend 2 – 5 months in the strength-building phase depending on genetics and the intensity of workouts.
Next, you need to select your workout program. If you are a beginner, you can incorporate arm workouts into a 5×5, split day, or full-body workout. Intermediate and advanced bodybuilders can try post-exhaustion, pre-exhaustion, or german volume training.
Also, intermediate and advanced bodybuilders can use supersets and drop sets to get the most from their workouts. Beginners can’t do as much but don’t have to because almost anything they do will stimulate muscle growth. Also, the periodization plan will affect the arm workouts while 5×5 builds strength, drop sets, and supersets will cut fat. Thus the phase of the periodization plan will determine what workout program you select.
Final Thoughts on Arm Workouts
Working out your arms doesn’t have to be complicated or time-consuming; it takes 15 minutes a day using these simple but effective arm exercises! So whether you’re looking to tone up or build muscle mass in these areas, adding these moves into your daily routine will ensure that you reach those goals in no time! So what are you waiting for? Get ready to pump up those arms!