Building the body you’ve always wanted means putting in some serious work. You need exercises to target all the different muscle groups in order to develop a well-balanced body.
We want to make things a bit easier for you, so you can master each muscle group and optimize your workouts. This article series will help you figure out what works for each body part and what doesn’t and you will find out what exercises you should really be focusing on.
ARMS AND SHOULDERS BLASTING WORKOUTS FOR MASS
“Guns”, “pythons”, “thunder and lightning” or however you refer to them, the biceps are generally the glamour muscle group that anyone training with weights seeks to obtain. But we are talking about building up your upper arms – biceps and triceps, as well as your forearms.
Very often, those who want to build bigger arms focus on their biceps and triceps, while giving minimal attention to their forearms and wrists. The thing is your forearms and wrists are the ones who allow you to perform the exercises that develop and maximize the strength of your biceps, triceps, deltoids, chest and back. So it’s imperative that you not only train your biceps and triceps, but work your entire arms.
In order to attain big arms, you need to train your entire body. You need to focus on compound exercises, such as squats, rows, pullups, dumbbell curls and presses. When doing exercises for your back, you work your biceps too, while chest exercises work your triceps.
The best exercise equipment for building arm muscles is the barbell. When you use a barbell, it’s easier for your muscles to balance the weights, and you can even increase the amount of resistance you use. Dumbbells are close second at this chapter. While barbells have an advantage as to the maximum resistance you can use, dumbbells have the advantage of providing safety. This is especially important when suffering from lower back problems. Doing exercises with dumbbells can offer you more favorable positions for your spine.
Although dumbbells have the safety advantage, the safest pieces of weight training equipment are machines and cables. The exercise motions are more restricted than with free weights and using them is the perfect alternative especially for beginners.
Here’s a list of the best exercises for your biceps, triceps and forearms:
You need to stretch your muscles and increase their flexibility before each workout, so you can benefit from a full range of motion. The standing biceps stretch is simple and you can do it anywhere. You need to clasp hands behind your back. Turn your palms downward and lift your hands until you can feel the tension. Hold for 15-12 seconds and then repeat three more times. This stretching is also great for deltoids and pectoralis muscles.
The shoulders are the most used muscle in the upper body. They function in almost every action you’re doing. It’s one of the largest joint in the body and its musculature is very complex. The shoulder is made up of three bones – the clavicle (collarbone), the scapula (shoulder blade) and the humerus (upper arm bone). It is protected by three ligaments that surround the shoulder joint, and most of its stability comes from the muscles and tendons of the rotator cuff. You need your shoulders to be mobile enough for a wide range of motions, but also stable enough so you can do actions such as lifting, pulling and pushing.
The largest of the shoulder muscles is the deltoid. This is the muscle which gives the shoulder its rounded-off shape. The action of the shoulder is complex, each portion of the deltoid acting singularly to produce distinct movements from the other portions of the muscle such as raising the arm and assisting the pectoralis muscle in the chest. The deltoid muscle is made up of three sets of muscle fibers:
When it comes to building those massive shoulders, you need to know what you are doing, put in the work necessary for the growth of the muscles, and understand that it takes time.
Building a well-framed shoulder isn’t rocket science. You just need to properly work the three deltoid parts. Here are some of the best exercises that you can include in your workout routine to help you build a nice pair of well-rounded shoulders.
For optimal results, train your biceps and triceps twice a week. Training less won’t give you quick results, while training more won’t give your muscles enough time to build and recover. Don’t overdo it because this will more likely cause injury and slow your progress even more. Also, you need to vary the exercises for best results.
What you eat before and after your training sessions fuels your body to build muscles as well as recover from your workout. Here are three useful tips for your diet that can help you build those strong arms and shoulders you wish for:
There are many more things to cover on this subject, but for now, if you want to know what things you should avoid when building muscle, read our blog article “5 Deadly sins that are killing your muscle gains” and if you find yourself making even one of those mistakes, turn the page TODAY!