general well being

Let’s face it, Most fella’s want bigger arms….. Chances are, if you are working out in the gym and you’ve been given some advice, then it’s probably not from lack of trying or that you are neglecting your biceps…. You’re eating right, having loads of protein and carbs at the right time and still, spaghetti arms. You’ve tried every kind of bicep exercise using bars, dumbbells and benches. Next week you may even try bicep curls on your head (Don’t try this at home kids, I am trained professionalJ). Frustrated yet? Let me tell you a secret.

To build muscle we need to overload them. Gradually increasing your weights till they get used to it, they will grow and adapt, then challenge them some more. Eventually you’ve reached that point where you just can’t add any more weight after all that trying. When you keep pushing to increase the weights you end up with injury or ache and pains in other places.

The trick is, we need to build all our supporting muscles as well as our biceps. Such as your core, back and even your glutes. Yes your glutes, when those muscles are weaker than they should be, they act like brakes on the size and strength of everything else; especially your arms.

Add some compound exercises (exercises that use more than one major muscle group) and body weight resistance exercises. That way you can recruit other major muscle groups to help your supporting muscle grow stronger.

Try Chin Ups. This move forces you to lift your entire body several times the amount of weight you could curl on each repetition. This gets your lats and biceps working together and as hard as they can.

Do the same with your triceps. Dips will get your shoulders, chest and triceps all working together (or like our exercise of the month walking dips).

Working your core will help you build your guns, not just give you a six pack. The weaker or less balanced the base of support (your core), will limit the strength and power your arm muscles can generate or cope with.

Highlight all the weakest links. Just like a chain only needs one weak link to break, same goes for your body. Ensure you work on, External Rotators, Trapezius and Glutes; these are the muscles that enable or limit the potential growth of your biceps and triceps.

What do you have to lose? Nothing, but all that extra space in your shirt sleeve. So, I look forward to seeing you all showing off your guns in the club & around town.

All members are entitled to regular program reviews every 8 to 12 weeks. If you would like advice on working these muscles, please book in your next review at Recpetion.