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There is no body part that screams “fit, strong, and capable” like your arms and forearms. Whether you are a student looking to get pumped or an adult who is about to take the plunge into fitness, everyone wants bigger arms and the increased strength gains that come with them.
One of the first things to realize is that to get bigger arms and forearms, you need to work your biceps, triceps, and your forearms. Too many people make the mistake of concentrating on the bicep, and they’re missing out on 2/3 of the potential results!
Here are three exercises that will increase your forearm size if performed properly three times a week for three weeks.
Triceps – Skull Crushers
Don’t be intimidated by the name, skull crushers are safe and easy to perform.
Find a bench pressing bench and lay down. Grab the bar and hold it at the top of the bench press position. Bend your elbows slightly and then lower the weight down by bending your elbows until it is right above your head. The movement should make an arc, with your forearms moving downward and the bar approaching your forehead. Push the bar back up by contracting your triceps hard until the bar is in the upright position.
Biceps – Barbell Curls
Barbell curls are the king of bicep workouts. They are easy to perform and effective.
Start by grabbing the barbell just outside shoulder width. Hold the bar with your palms facing away from your body. Keep your elbows tucked into your core. Tighten your abs and, without pulling backwards, use your arms to raise the barbell to shoulder-level. Use only your bicep muscles. Slowly lower the weight back down. As you get more fatigued, you will begin to use your body, but try to keep your biceps as the primary mover.
Forearms – Wrist Curls
An strong, firm grip not only helps you in the gym, but in life as well. People with strong, powerful handshakes leave a lasting impression on those they meet.
Sitting on a bench with your elbows resting on your legs, hold the barbell with your palms facing downward. Keep your arms pointing forward and simply raise and lower your hands in a slow, deliberate manner. Repeat this exercise with your palms facing the ceiling.
Programming
Do these exercises in sets of 2 or 3, for 10 – 15 reps per set. Work your arms 3 times per week for maximum results. You will see gains!
Diet
While implementing your new arm workout, keep in mind that working out is only half the equation to building a stronger body. The other depends completely on your diet. You are trying to add slabs of lean, strong muscle and your body needs plenty of food, amino acids, sugars, and protein to build this new muscle tissue.
Consider increasing the amount of food you eat. Stick to high protein foods like nuts, red meat, chicken, and tuna. Try to eat significantly more (about 500 calories) food each day.
If you are serious about gaining muscle and building strong arms, then consider taking a supplement such as nitric oxide. Not only will it boost your performance in the gym by allowing you to lift more and recover faster, but nitric oxide also increases the amount of essential components that get to your muscles and helps your body naturally augment muscle growth.
With nearly 70,000 studies on nitric oxide and its health benefits, including its essential role in providing dramatic improvements in muscular mass and strength, this supplement is becoming an essential part of every aspiring athlete’s nutrition plan.
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