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Build Bigger and Better Arms


When it comes to building those bulging biceps and triceps most guys feel that they must go heavy in order to achieve the best results, when in fact this can actually hinder their progress. The secret to sculpted arms lies in self-control. You can do all the curls you want, but at the end of the day if you're not lean, you won't see those sculpted arms.

You need to carefully control your movements, making sure to maximize each repetition when performing arm exercises. And, as importantly, you need to control your eating. You'll have to drop your body fat so that those biceps you've honed through arm exercises will really show.

Arm Exercises: It’s All About the Weight

When performing arm exercises, men often make the mistake of loading up too much weight on the barbell, dumbbells, or weight machine. That in turn can ruin your form — and waste your effort. If it's too heavy, you’ll use momentum and recruit other muscles to help. Just the slightest movement of keeping the elbow more centered can make a biceps curl 30 percent more effective than if you're swinging your arm.

It should also be noted that men who are trying to sculpt their biceps and triceps through arm exercises also need to lose body fat. That means eating right and working out the whole body, since the body doesn't target specific areas for fat loss when you're losing weight. Some healthy diet tips include:

1. Eat healthy foods. Include plenty of colorful fruits and vegetables in your diet, and pick carbohydrates with whole grains over processed grains.

2. Eat lean. Eat lean meats, such as cuts of beef and pork that end in "loin." Remove the skin from all poultry, and opt for fish two to three times a week.

3. Cut the fat in dairy. Choose nonfat or 1 percent dairy products, like skim milk, lowfat yogurt, and nonfat cheese.

4. Hydrate. Drink water and calorie-free diet drinks.

5. Know your oils. Use liquid oils for cooking instead of solid fats like butter and lard. Vegetable oils and olive oils are among the healthiest choices.

6. Ease up on snacks. Cut back on high-calorie snacks and desserts like cookies, potato chips, and cake.

7. Limit your portion sizes. Even healthy food can cause weight gain if you eat too much.

Arm Exercises: Getting Specific

We recommend performing 8 to 10 repetitions of each arm exercise in a single set, with two or three sets in a workout. Some time-tested arm exercises you can perform include:

Biceps curl.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders, rotating your forearms. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

Hammer curls.

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.

Triceps kickback.

1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
3. Pick up the dumbbell with your right hand using an overhand grip.
4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
5. Extend your arm using your triceps to lift the weight until it is level with your shoulder.
6. Hold for a count of one while squeezing your tricep.
7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.

Overhead triceps extension.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended. This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

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