Why: This exercise is particularly effective thanks to the seated position on the bench. If you feel like you still have more to give, rest for two minutes, then repeat the cycle. "By the end, you might only be getting four to five reps." "It's less about how many rounds you get and more about just continuing to move and pile up really good squeezes," Samuel says. Finish through alternating between those two movements for the remainder of the period.ĭon't be concerned if you find yourself struggling to finish every rep of each set, especially as the time is close to complete. After you've hit that mark, adjust your bench to a flat position for the second superset, exercises 2A and 2B. You should be aiming to finish three rounds within that timeframe. How to Do It: You'll need an incline bench (set to a 60 to 75 degree angle), a set of medium-weight dumbbells (you can curl this weight for 10 to 12 reps without failure), and a five-minute timer.įor the first 2:20 of the period, you'll alternate between exercise 1A and 1B with no rest. We're already touching arms during those upper body sessions, so we might as well end up finishing them off." The 5-Minute Arm Workout "Or, if you break things down into push-pull-legs, think about doing it at the end of a pull workout and you can also do it at the end of a push workout. "I would think about putting this at the end of any of your upper body workouts," he says. You can slot this in three to four times per week, especially if building big arm muscles is one of your main training objectives. Samuel says that you can tack this series onto the end of training days that target other muscle groups without putting yourself at risk of overtraining. One of the great things about your arm muscles is that you can handle a great deal of volume. How Often Can You Do the 5-Minute Arm Workout Grip the dumbbell handles with intent throughout the entire session, and you'll work the forearms, too. There are actually three muscle groups you'll hit with this type of approach, but you have to focus in to make it truly effective. This also makes it simpler to flow from one movement to the next without switching weights. Aim for opposing muscle groups: the biceps and triceps. With two straight movements that target the biceps, for example, you'll fatigue faster without that built-in rest period when you shift focus. In Samuel's preferred setup, you don't actually rest very much at all-you'll use supersets, working on one target muscle while resting the other, so you never stop working. Since you aren't working with heavy weights, you can manage the volume you need to grow your arms in shorter rest periods. How to Make Your 5-Minute Arm Workout Effective Use Shorter Rest Periods Since muscle is your goal, this isn't what you want to do. Once you start working with heavier weights, you'll find yourself compensating your form to be able to finish the lift, like when you cheat a curl by swinging the weight and shifting your shoulders. Many biceps and triceps movements are isolation exercises, which means that the objective is to move only at the target muscle. Using heavier weights might actually make it more difficult to accomplish your goals. "What you need to do when you train arms is focus on feeling the muscle working on every single rep," he says. Instead, Samuel says that it's more important to use lighter weights to focus on the mind-muscle connection. The key to this quick-hitting training approach is that you don't need to train your arms as heavy as other muscle groups to elicit a growth stimulus. There are multiple approaches to take-and Samuel offers up a simple one here: a five-minute workout that can be tacked onto most other training sessions. The solution? Taking shorter, more focused workouts for arm gains. Other muscle groups will take precedent for a variety of reasons-so you might find yourself running low on time once you get around to the pump-inducing moves that will lead to bi and tri gains. "There's a whole list of exercises that just have to come before arms," he says. But according to Men's Health fitness director Ebenezer Samuel, C.S.C.S., you don't-and shouldn't-take an entire day dedicated to training just your arm muscles. IF YOUR GOAL is to build big arms, your path to gains is relatively simple: loads of volume for your biceps and triceps.
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