Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Arm Exercises For Beginning Bodybuilders


Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl - 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.

3. Preacher bench curls - 3 sets of 10-15 reps.

Three triceps building exercises are recommended for beginners:

1. Dips - 3 sets of 10-15 reps.

2. Close grip bench press - 3 sets of 10-15 reps.

3. EZ bar lying extensions - 10-15 reps.

One forearm building exercise is recommended for beginners:

1. EZ bar reverse curls - 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

Science Recorder

10 foods that will build muscle
Science Recorder
Here are ten foods that will help you to build muscle whether you want to get body-builder buff, or if you're just trying to be a better, healthier you. 1. Black beans. High in both protein and fiber, black beans also contain significant amounts of ...



I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



6 ways to rapidly build muscle and burn fat
GQ.com
The most effective way to build muscle and burn fat is to add intensity to your work-out. A programme that requires muscles to perform hard in a short space of time with little recovery will boost production of anabolic hormones, such as testosterone ...



How Many Sets and Reps Should You Really Do?
STACK News
Despite DeLorme's success with three sets, many people argue you only need one set to build muscle and strength. They point to the fact that in DeLorme's method, the first two sets were just warm-ups and only the third set was a maximal effort. Hence ...



Build Muscle & Burn Fat with Ben Pakulski Mi40 Xtreme
Motor E magazine
Austin, TX — (SBWIRE) — 07/18/2014 — Top professional bodybuilder Ben Pakulski, creator of the MI40 fitness training system, is releasing a brand new, more rigorous version of the system called MI40X Xtreme. The new system Is designed to double ...



Accidental Discovery is the Quickest Way to Build Muscle
Newswire (press release)
When a person is finally able to get through all the ads and outlandish promises (i.e. “Lose Unwanted Belly Fat in Two Days”) their brains are numbed and they miss the simple steps it takes to actually build muscle. The simple truth is that people who ...



The Truth About Post-Workout Nutrition
Men's Fitness
Whether you're trying to lose weight, build muscle, or train for a specific sport you need to feed your body the right nutrients in the right amounts at the right time. What you eat before prepares your body for your workout, what you eat during (if ...



Scrawny to Brawny: How to Build Strength and Muscle When You're Skinny
STACK News
Maybe you're one of the often overlooked minority of athletes who needs to gain weight to keep up with the big guys. If so, here are six training rules that will help you build muscle and increase your strength.



Churchill lacrosse star Louis Dubick trains to fight off bigger defenders
Washington Post (blog)
But most of Dubick's conditioning workouts build muscle with body weight exercises, rather than dumbbells. “I try to build strength in their legs because that's what's going to take them far, not upper body strength,” Williams said. “Especially for ...



The Bolton News

Hunger Hill teenager's dream of running away with the circus
The Bolton News
“Being a farm girl, she is used to lugging bales of hay and straw so you build muscle doing that. She absolutely loves it.” Victoria, who has had ponies since the age of two, also recently appeared in a show in Chester when Cinzia Timmis, aged 14 ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.