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
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.
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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