With the arrival of spring and the summer months just ahead you may be in need of some additional size and shape on those upper extremities hanging off your shoulders. Most women would agree that given a choice, they would prefer their man to sport a set of muscular arms himself. And most men agree there's a strong sense of power, pride and confidence that comes along with owning an admirable set of guns... especially during the summer months when they can be placed on display for all to see.
The necessary ingredients for admirable arms are brief intense weight resistive workouts coupled with sufficient rest and recuperation time, in addition to proper nutrition which provides the muscles with the means to fully repair and grow. This month's "Take it to the Gym" delivers an extremely effective arm blasting routine to help maximize your sleeve stretch.
Since both the biceps and triceps are smaller muscles, at least for most of us, the best rewards will be reaped when 4 sets of no more than 3 exercises per muscle are utilized. Before jumping into those 4 sets, begin each exercise with 1-2 warm-up sets of 15 repetitions using a light weight which allows you to effectively warm up the muscles without causing premature fatigue. Next, perform your first true set for 15 repetitions and decrease the repetitions on subsequent sets as follows: 15, 12, 10, 8. Start with enough weight for your first set to allow you to fully complete your 15 repetitions but so the last few reps are very demanding. Then, add the appropriate weight to each subsequent set making the final few reps of that set difficult to perform, but not impossible. The weight you add to each subsequent set will differ from person to person but will likely be in the neighborhood of 10-20 pounds.
The biceps muscle is the major muscle responsible for flexing the elbow. It also works synergistically with the muscles of the back in various exercises. Because of this, blasting the biceps with maximal intensity will mean avoiding biceps training on the same day your back is trained. And since the biceps is a smaller muscle, 2-3 exercises are optimum for it's successful development. Anything more can lead to bicipital burnout resulting in little of NO growth.