Get Killer arms – Workout guide from Mr Fitness
Biceps:
Another “Man Muscle”; most guys want to develop a nice set of arms for the ladies. However apart from just making you look good, these muscles have their practical uses. The Biceps brachii is the muscle located on the upper arm. Its primary function is the rotation of the forearm and flexing of the elbow. Simply put, it’s used for lifting things and carrying them around with your arms.
To effectively work the Biceps, these are some of the most common and effective exercises:
1. Barbell curl (everyone knows this one) – 4 sets
2. Dumbbell curls – 4 sets
3. Preacher curls. 4 sets
4. Hammer curls – 4 sets
Triceps:
This piece of the anatomy is one that does not get as much attention as it deserves. A lot of men want to increase the size of their arms, and train their biceps endlessly, and they don’t seem to realize that the triceps make up two-thirds of the mass in the arms. They are literally the foundation on which the biceps lie. Apart from this, their function in the human body is highly important. The triceps brachii are located on the back of the upper arm; they control the outward extension of the arms, and provide, in conjunction with the chest, most of the pushing power in the upper body. Ladies, you want those toned arms? Then you should target those triceps. And what better way than with these workouts:
1. Dips: 4 sets.
2. Triceps extensions: 4 sets
3. Triceps pull-downs: 4 sets, same format
4. Lying triceps extensions – 4 sets
Note
This exercise can be performed with a barbell or dumbbells
Mr Fitness presents the workout
Working out is a bit more complex than just walking into a gym, throwing some weights around and taking a jog before leaving (well, it kind of is…). There are several things to consider before you even step into a gym; most importantly, your goals. There are several training methods geared at getting different results; many a workout program is created with a specific goal- strength, speed, endurance, power, the list goes on.
However, most people don’t want to win Olympic medals – they just want to keep fit, or look good. No matter your goal, a complete workout is like a balanced diet: and should be comprised of the following elements:
• Strength conditioning
• Cardiovascular conditioning
• Stretching
We will be focusing on strength training for now.
Strength training:
This involves the use of resistance against the muscles with the aim of building muscular strength. This often involves weight training, but several body-weight exercises are equally efficient, eliminating the need to use weights. The benefits of strength training include an increase in overall strength, resistance to injury, and improved joint function. Each muscle in the body has various exercises that effectively challenge it; workouts with weights, and workouts without them. Here are some of my favourites.
Chest
The Chest muscles, known as Pectorals to the anatomically savvy, are two of the major “man muscles”, and one of the most desired aesthetics on a man’s physique. What do most guys do when they step into a gym for the first time? That’s right; they want to find a way to get a bigger chest. It draws the ladies, and intimidates other men. What more could a guy ask for? Now apart from being a chick magnet, the pectorals are necessary for providing most of the pushing force in the upper body, and for the inward swinging of the arms. Developing the pectorals is not only for the men; women can enjoy the benefits of a firmer and tighter upper body if they pay attention to this body part, especially since chest exercises incorporate the triceps as a secondary muscle . The workouts that really zero-in on these muscles are:
1. Flat Bench press: 4 sets
Note
The bench press is a very versatile exercise in that the bench can be inclined or declined (raised or lowered) several degrees to add variety to the exercise. The Incline and Decline Bench press movements are often considered separate workouts for the chest. Also, in place of using barbells for your bench press, you can use dumbbells. This allows you to incorporate more stabilizer muscles, such as the biceps, forearms and back and also add diversity to your workout sessions.