Building Better Looking Arms

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Question: How do I get better arms? Summer is here and I wanted to look good both on the beach and in t-shirts.
Answer: Great question because you asked to get better looking arms not just bigger arms. For guys, you have to build triceps not just biceps. Triceps make up about 75% of your upper arm mass.
Triceps need to take a pounding in the gym but get your elbows warmed up first with moderate weight with the standard triceps pressdowns. The key here to be effective is to stop the movement at mid-chest level on the upstroke preventing you from using momentum to move the weight. Make the first 5 reps tight and loosen up your form as you fatigue the muscle but don’t get sloppy. Do 3 or 4 sets of 8 to 10 reps. If you can, train both triceps and biceps together so between each set of pressdowns do a set of single arm cable curls for each arm. With this exercise get a good contraction but don’t allow your elbow to shoot too high as you raise the weight because it decreases the stress on the biceps. Do 3 sets of 8 to 10 reps here as well.
Skullcrushers are a favorite and can be done with more emphasis on the triceps using either a slight decline or incline. Your key for effectiveness is to prevent your elbows from drifting too far behind your head while lowering the weight and shooting too far past your chin as you drive the weight up. Keep your elbows as close to perpendicular as you can. Emphasize the negative portion of the movement. Barbell curls are mixed in with the skullcrushers. Do 3 sets of 8 to 10 reps for both exercises.
Finish your arm routine with 2 or 3 sets of incline dumbbell curls and cable triceps kickbacks. Get a good flex on both of these exercises. Keep your elbow parallel to the floor as you do the kickbacks. Perform 2 or 3 sets of each still keeping your reps between 8 and 10 reps is the standard.
Do your cardio to decrease your body fat so you can see the muscles in your arms and build your shoulders for an impressive tie-in to your arms to complete the look.
God bless and keep training,
Daryl

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