Saturday night out? Date night? Maybe you just fancy putting in some extra time on your arms before summer arrives. Whatever the reason here are a few tips and exercises you can use to get an effective pump and productive workout.
DON’T GO TOO HEAVY – While loading up on weight may seem like the best way to get bigger arms, it isn’t! Chances are you will end up cheating, recruiting other muscle groups and taking attention away from your bicep or triceps. Use a weight you can use with control and focus while still fully contracting the target muscle without recruiting your shoulders, chest or back.
SQUEEZE – If you want to achieve more growth for your arms, make sure you are working them on every rep and squeeze the muscle to full contraction. You may need to drop the weight to achieve your reps as this will be a lot harder than just going through the motions, but as stated above DON’T GO TOO HEAVY.
KEEP YOUR ELBOWS FIXED – Elbows should be locked in close to your sides during bicep curls, this ensures you get a full range of motion throughout the movement. When you move your elbows forward or flare them to the sides you take tension off the bicep and reduce the amount of work for the muscle.
ROTATE – Use dumbbells for the best curls with biceps and don’t forget to rotate your wrists. As one of the biceps role is to rotate the wrists, so if you are missing this small turn at the top of the movement you are missing some extra contraction of the muscle.
STRETCH – Stretching after you train your arms will help with recovery may also extend the fascia (the overlaying tissue of your muscle).  Not only that but stretching in between sets can help recovery and growth of your muscles. During training your muscles are filled with blood which transports nutrients to your muscles. When you stretch your muscles in between sets, you increase the blood flow, and this means more nutrients for your muscles.
VARIATION – By changing up the exercises you do, you change the angle, work the muscle to it’s full capacity and avoid falling into a monotonous routine. Don’t just change up your exercises though, changing volume, weight or doing supersets or drop sets are also great ways to really get the arms working.
Assisted Pull ups   2 sets of 15 reps
(Go lightly using the assist and feel the biceps work and stretch throughout the movement)
Assisted Dips     2 sets of 15 reps
(Go light using the assist and focus on tricep contraction and avoid overusing the chest and shoulders)
Dumbbell Curls  5 sets of 15 reps superset with
Tricep Cable pushdown 5 sets of 15 reps
(do not take rest between exercises, as soon as you finish biceps go straight to triceps. Take 60 seconds rest between sets)
Tricep Hammer Strength Dips  5 sets of 10 reps
(Go heavy with these, a weight that get you 10 good reps and not much more, focus on tricep contraction and squeeze, lower weight if shoulders and chest becoming involved and keep range of motion on triceps) 60-90 seconds recovery
Preacher Curls 5 sets of 10 reps
(Choose a weight that you can achieve 10 good form reps but not much more. focus on peak contraction and full stretch of biceps, go as heavy as you can while maintaining good form and contraction. If Tendons start feeling strain more than muscle then lower the weight) 60-90 seconds recovery
Tricep Overhead Extension with rope 3 sets of 15 reps superset with
(Don’t go too heavy, focus on movement and ensure elbows don’t flare, keep triceps under tension throughout.)
Cable bicep curls 3 sets of 15 reps
(Focus on contraction of bicep as fully as possible and drop weight if needed, do not take rest between exercises, as soon as you finish biceps go straight to triceps. Take 30 seconds rest between sets)
EZ Bar 21’s  3 sets of 21 reps
(use the 21 method:1st 7 Reps: seven reps from the bottom of the movement up to the halfway point with your arms at a 90 degree angle and hands at elbow level. 7 Reps: Go from the halfway point up to the top of the bicep curl. 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up. Take 45-60 sec rest)
Tricep Rope Pulldowns 3 sets of 20 reps
(make sure you pull the rope apart for maximum contraction at the bottom of the movement, squeeze triceps as fully as possible and take 30-45 sec rest between sets)
Enjoy the pump and we’ll see you next week to start your training again!