How to do an Arm Day Workout

Updated: Oct 26



Scenario

You have undeveloped arms or arms that aren't meeting your expectations in terms of, size, and/or muscularity.


The Most Common Issues


You are not performing the exercises required to develop arms correctly.


You are not connecting with the muscles in the arms.


You are over training arms, and not giving your arms enough rest between workouts.


You are not training your arms with enough intensity and/or weight.


The most common - incomplete and ineffective solutions


Incorporating an arm day into your routine once a week. Performing bicep exercises incorrectly and tricep exercises ineffectively.


Using weights that are too light and training for a "pump" only. Still disregarding intensity and higher levels of mind muscle connection.


Using weights that are too heavy and training to be stronger - not more muscular. Still disregarding higher levels of mind muscle connection.


Training arms everyday, every other day, or 2-3 times a week.


The right solutions


Select 3 bicep exercises and 3 tricep exercises to perform when training arms.


Arms should be trained 0-1 times a week. A highly trained/skilled bodybuilder will be able to create a enough stimulus to only need to train a single body part 1-2 times a month.


Learn and master the correct form and movement required for biceps and triceps. Common mistakes include: using shoulders to help perform a bicep curl, using too much weight on a tricep exercise and using surrounding/auxiliary muscle groups to perform the rep, and not locking in the shoulder blades during a tricep exercise(shoulder blades should be locked into place so that the weight does not transfer through the shoulder blades - minimizing the force placed on the muscle targeted.)


Learn and master the correct form and movement required for biceps and triceps. Common mistakes include: using shoulders to help perform a bicep curl, using too much weight on a tricep exercise and using surrounding/auxiliary muscle groups to perform the rep, and not locking in the shoulder blades during a tricep exercise(shoulder blades should be locked into place so that the weight does not transfer through the shoulder blades - minimizing the force placed on the muscle targeted.) If your form and set #s are correct, and you are still not experiencing growth, you are most likely under eating, or not using enough weight to create a true stimulus.



Implementation Considerations

I recommend training arms on a day where you only can spare 15-30 minutes vs 30 minutes to an hour. This will help you make the gym easier to go to, and in alignment with your own busy schedule. If you do not find yourself busy with other things, you may need to reconsider. One of the real benefits of this type of training that it aligns with productivity. If you have too much time to waste, you will find yourself entertaining ands slowly gravitating towards longer and more ineffective training styles.


In Conclusion

If you are not gaining muscle - there is a high probability one of your current solutions is missing a critical part of resistance training. Rather than changing everything or adding more to your routine - take a step back and focus on 1 exercise and do it perfectly. Then, focus on adding.1 more exercise and perform the exercise with the same level of commitment to quality control.


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