Bodybuilding Workout Tips For Bigger Arms

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.

The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.

Yes, you can develop bigger, more cut arms with minimal time invested in the gym.

Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.

1. Stick to multi-jointed exercises.

When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.

2. Boost up your intensity.

In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.

3. Limit the number of arms sets.

This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.

A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.

You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.

4. Train your triceps.

The triceps make up a majority of your arm’s muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.

Make sure you focus on increasing your intensity during the minimal sets you perform.

5. Get adequate rest between training sessions.

This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.

I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.

Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.

Effective Bodybuilding Neck Exercises

New bodybuilders very often overlook bodybuilding neck exercises. Others however, include neck exercises only at the end of a workout session and consider it to be of lower priority. They concentrated on building the abdominals, chest, biceps and shoulders to get the nice v-shaped sculptured look. However, their overall appearance does not look balanced, as the neck is “pencil-thin”. The neck is the most neglected muscle.

In clothing, a bodybuilder with a thin neck cannot be differentiated from a non-bodybuilder. A thick neck proudly announces that you have rippling muscles beneath the clothing. When you work on your neck muscles, other muscles such as the traps and back muscles are affected, which help contribute towards a more symmetric look from the back and front.

Isometric and head-harness exercises can build and strengthen the neck muscles. In a standing position, with your right hand on your head, contract your neck muscles and push your head to the right, and hold and resist for 15 seconds. Repeat a few times and then with the left hand. Next, with body hands behind your head, try to move your head back, hold and resist for 15 seconds.

Attach a suitable weight to the head harness. With your hands on your leg and when seated, raise your head in a semi-circular motion, as far as you can.

Another exercise is to lie down on edge of the bench, hold a flat barbell weight at your forehead with your hand, and raise your head in a semi-circle motion, as far as you can. Next, return to the original position and repeat a few times. Repeat, with your stomach on the bench and with the weight held at the back of your head.

The shrug is also another effective neck exercise to build the trapezius region and back of the neck. With a dumbbell in each hand, perform the shrug by moving your shoulder upwards.

Bodybuilding neck exercises should be included into your workouts. It is best to allocate a separate day to work on the neck muscles.