dockside workout (no equipment needed)

Wide chest, big, sturdy arms are the hallmarks of a beautiful body structure. Ideal arm workouts include building up prominent muscles in biceps and triceps including on forearms.

If you want these muscles to develop, you’ve to systematically concentrate on heavy weightlifting. And just like any other muscle system, arms also develop from higher rep work.

You’ve to take in adequate nutritious food to grow, and your arms will get both bigger and stronger.

The anatomy:

Biceps- This is flexible muscle having two heads, forming part of the front of the ; it also means the large flexible muscle of the back of the upper leg; here, only the arm-related portion is discussed.

-large body limb muscle along the back of the upper arm muscle emanating from three heads. Three brachii or heads join to make a clear “horseshoe” which looks prominent and muscularly strong when developed. When it comes to arm workouts, it refers to both biceps and triceps with more stress on triceps as this speaks much more for your arm’s size and strength. Undeveloped triceps pose a mean arm.

Forearms:

Made up of bits of small muscles, forearms make the calves of arms. They aren’t in much focus, but they may become an eyesore if left undeveloped.

Depending upon your diet, workouts, rest and supplements, building muscles and losing weight can be incredibly simple, though seemingly impossible,

The arm workout:

Building robust arms requires both doing heavy compound lifts and taming the important arm muscles. Heavy lifting (80-85% of 1 RM) as arm workout is found to yield best results.

Exercise choice:

• Overloading the arms muscle is a way of arm training.

• Training volume and frequency: The ideal frequency is found to be 40-60 reps done for 5-7 days lifting heavy weights. Heavy compound lifting in workouts of back, chest and shoulder together with 30-40 reps of biceps and triceps performed every 5-7 days is found to be ideal in terms of intensity and volume.

Top 10 arm workouts for men (Biceps and Triceps):

Biceps:

By concentrating on free weights and by adopting compound movements, you get best growth in biceps. Here are five typical biceps exercises.

Barbell Bicep Curl- This is a very effective bicep builder, ardently followed by many arms workout builders.

Bicep Curl: This is intermittently done between exercises. Giving breaks, it eases your wrists and elbows from the stress.

Alternating : This is also a proven biceps builder.

Hammer Dumbbell Curl: This especially helps build up the biceps brachialis.

Chin-Up: This enables high functional movement exclusively for biceps. Dip belt weight and weighted vest can also be used for training your arm muscles.

They are Squat Jump, Walking Single-Leg Straight-Leg Deadlift Reach, Side Lunge, Scissor Box Jump, Single Leg Hip Raise and Alternating Drop Lunge.