Bodybuilding Workout-Ready for the Beach

Pumping the Arm's for the Summer Beach Look

Does Bodyfat Play a Role?

Bodybydoug-

     Do you understand the dilemma? Obtaining the ideal Body-Image still lies and will always lie in the old adage, "20% in the gym and 80% in the kitchen. 

     If your arm routine has grown stale, the following are two routines that can stimulate new growth and make the veins in the arm pop.

     So what does Bodyfat Percentage have to do with solid muscular arms?

     Fat cells don't just disappear, {unless they are surgically removed}, they shrink. If the percentage of Bodyfat is too high fat stored between the muscle and the skin will still be able to alter your overall appearance. 

    With a Bodyfat percentage down between 8 to 10% the garbage between the muscle and the skin will be too insignificant to cause you any real visual problems.

     To get the most out of these arm workouts you will need to go for high sets with high reps. Pumping the blood into the arms for the beastmode look. The pump like any other pump is only temporary, but the effects of strength and growth will last.

     If you want to look intimidating on the beach or at the pool party this summer then lift to add muscle, but remember to get the Bodyfat down.

Workout # 1-

Chinups- with the palm facing in do 5 to 7 sets of  bodyweight chin ups to failure. If you are unable to lift your bodyweight most gym have a chinning machine that can take some of the body weight off you. The back will get involved but concentrate on the bicep.

Dips- perform on parallel bars with body weight. 5 to 7 sets to failure. Again the same machine mentioned above allows you to do dips. Using the parallel bars is much safer on the shoulder joints.

Ez Bar Curls-supersetted with Skullcrusher- 

        4 sets@ 10 reps

Dumbbell Hammer Curls-supersetted with Tricep Pushdowns-

        4 sets@ 10 reps----for the pushdowns face away from the weight stack and lean your upper body forward to engage more of the triceps long head muscle.

{to superset you do the exercises together, first one and then the other}

     Both of these workouts will need you showing up with the right mindset. Use weight heavy enough to get the best pump possible, but at the same time light enough to do the required number of reps involved. Test yourself but don't go too light or all you will do is cheat yourself.

Workout # 2

Perform with either Dumbbells or Ez Curl Bar

Standing Curls and Skullcrusher- Start by doing 15 reps of both, then 14 reps, then 13 reps, etc. until 5 reps. and then cycle back up to 15 or 20 reps. {should take a while}.

    Ok stud muffin....break out the speedo and hit the beach running. Best of Luck.

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Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

Bi's and Tri's in the Same Day?????

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.

 So say high reps to feel the pump and flow the muscle with blood. 

Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.

 Here's another one!!!


     Arms recover quickly from a workout. Its part of the greater design, we use them all the time. 

With that being said overloading them with too many workouts in a week or month isn't the best opinion.

 They need recovery time being involved with the back and chest routines.


     I myself tend to work the bi's and Tri's together an only once a week.

 Psych yourself up for your one day and hit them hard with compound movements.

 Isolating moves are good for details, but the real strength is in heavy movements.


     Rest time for these is the usual 45 to 90 seconds.

Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.


Easy Curl Bar-

Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
  Medium Weight- 4 sets@ 8 to 10 reps
  Heaviest Weight- 4 sets@ 6 reps


Seated Curl- try different angles with the bench and see what works for you.

Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure


Close Grip Benching-

Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps


Dips for the Tri's-

Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure


Pushdowns-

Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps


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For the Best in Weight-Loss

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Triceps 101 #2

Bodybydoug-

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     Number 2  for the Triceps, in a series that I plan on running right through to June.

 Plenty of exercises with loads of variety, you should be able to find something that motivates you to move. 

Add muscle, experience weight- loss and improve your body image. Have fun and be safe.


     Triceps make up 3/4 of the mass in the upper arm, so it's important that they're worked hard enough to flush them with blood.

 As with the bicep, triceps are still a small muscle group so don't overdo the workout.

 




Packing on the Meat-more mass 


Close Grip DB Press---4 sets@ 12,10,8,and 8reps


Skull crusher---3 sets@ 10,8, and 8reps


Seated Overhead DB Extensions---3 sets@ 10reps

-added note-if doing this watch your weight ,spine, shoulder and neck positions



Weighted Dips---2 sets to failure

Switching it up-the technique you need to pound the tri's

Close Grip Bench Press---4 sets@15,10,8,and 8reps


Cable Press downs---3 sets@ 10reps


Dual DB Kickbacks---3 sets@ 10 reps-GO HEAVY!!!


 

 


 


 


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Triceps # 101

BODYBYDOUG-

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     Triceps make up 75% of your arm mass, so if your looking to add masses of muscle to the arm this is the place to start.

 Tricep workouts happen to be one of my favorite routines, because once you've been training them for awhile they easily flood with blood for that ego encouraging boost to get you into the workout room and stay there until the job is done.

 For anyone especially the mature lifter it is a must to warm up the elbow joint to prevent injury and keep your progression moving in the right direction.

 Personally I find warm-ups to be boring but it is essential, injuries are never welcomed.

1-The warm-up is Push downs- doing 2 to 3 sets of 30+ reps, so the weight will have to be light.


2-Regular Push downs- increase the weight and watch your form.

 I've seen these done wrong far too many times.

 Keep the elbows close to the body, you don't necessarily need to take the weight stack right to the top of the machine, but you must make sure that the tricep it getting the full brunt of the work.

 Don't stand to far back and start throwing your body into it, you end up using to much of your back muscles. 

You should not be swaying like a rocking chair. 

My preferred way of doing these is to increase weight and decrease reps.


                12 reps@ 80lbs--9 reps@ 100lbs--7 reps@115lbs--5 reps@125lbs--5reps@ 135lbs.--but use a weight that allows you to preform strict form.


3-I usually super set these with dips-in other words 1 set of Push downs and 1 set of dips-dip off a bench or chair are fine and you can use a variety of methods-feet closer to your abs will make it easier--or legs out straight in front of you-or holding one leg in the air-or putting your feet on another bench or chair-or by adding weight to your lap, and it's hard to do if you don't have a partner.

 Make sure that your torso is not to far out from the bench as this will place to much of a stress on the shoulder joints


                  8 to 20 reps@ as many sets as you can do


4.-Close Grip Benching-This will pump some blood into the triceps-You can use a bar but that does place a lot of unnecessary stress on the wrists.

 Your best to use dumbbells, laying flat or slightly inclined on the bench keeping the elbow in and thrusting upwards, you should be able to feel the triceps working, and then you know your doing it right.


              12 reps@35lbs--9reps@50lbs--7reps@70lbs--5reps@90lbs--5reps@90lbs--this is an example you use a weight that's right for you.


5- Skull Crusher-It has this name for a reason be careful. Your elbows should be warmed up by now.

 You can use an easy curl bar or dumbbells, and its the same with the bench flat or slightly on an incline-I don't recommend placing the bar behind the head , again because of the risk to the shoulder joints.


             12reps-9reps--7reps--5reps--5reps-with a weight that's right for you.


     For variations on this you can do 21's, { that's the top half of the rep 7 times, the bottom of the rep 7 times and then the full rep 7 time }, on the Push downs and on the Close Grip Benching-

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