Learn How to Build Muscle

Arm Exercises For Beginning Bodybuilders

As you start you journey to become a bodybuilder, you probably have tons of questions about how to gain muscle, what to eat, what your training should be like and how you should prepare for a contest.

To answer some of these questions, we’re going to explore how a beginner bodybuilder should train their arms and what exercises are the most effective for mass gain.

First of all, whether you are new to lifting or have been lifting for quite a while, you need to know that nutrition and recovery account for at least 70% of your success as a bodybuilder. Your nutrition has to be your biggest priority.

Most professional bodybuilders eat 7-8 times a day and pack in around 5,000 calories a day. If you want to get on their level, you need to eat as well and as often as they do. To build muscle like a bodybuilder, you need a caloric surplus. Your body uses all the extra calories to build bigger, stronger muscle, and to recover faster. So, make sure your diet is perfect before you start your training.

Training like a bodybuilder is intense. It requires a huge time commitment and a good work ethic. Sometime, especially before you compete, you will be in the gym 2-3 hours a day. Bodybuilding workouts usually include lots of compound lifts to build mass and strength and combine them with isolation exercises to really define each muscle and make sure everything is proportionate. You will be utilizing this method when you train your arms.

 lean hybrid muscles

Your workout should start with heavy compound lifts - the bench press and the row. These two exercises will increase muscle mass in your biceps, triceps, shoulders, and forearms. Once you complete these, move on to isolation exercises like preacher curls, tricep extensions and shoulder presses.

Usually, a bodybuilding routine is split up into muscle groups. This means that one day you will work say, biceps and back, and the next day you will work triceps and chest. This set up allows for increased recovery time and the ability to push the muscle group extremely hard.

Once you have a routine set up, be sure to adjust it as you see fit. If you are too sore to bench press today from pullups the day before, it may be a sign that you need to change things around. 

Make sure you really focus on increasing your compound lifts during your workout sessions. This, combined with isolation exercises in the 8-10 rep range will encourage your body to build muscle. As a beginner bodybuilder, the key is to always challenge your body and keep improving. If you hit a plateau, or a stage at which you cannot increase the weight, try decreasing rest time or increasing your reps. Finally, don’t forget to get an adequate amount of rest.

By following these few simple tips, a beginner bodybuilder will see results in no time. The biceps of Arnold or the triceps of Jay Culter weren’t build in a day, so just remember to be patient, consistent, and work hard.

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