Need an effective exercise for my ARMS

[msmayjay]

Hi everyone! I need some advice. :wave

I go to the gym 6 days a week & alternate doing resistance training. I always get in a good cardio workout & need a more effective exercise for my arms.

I workout on the bicep & tricep machines doing 3 sets of 15-18 reps of 45lbs (triceps) & 60lbs (biceps).

Although I feel the 'burn', I was wondering if I should switch up to something else that would make me work a little harder.

I still have a lot of weight to lose, so I know I won't see the muscle until the fat burns off. Any suggestions?

[segdoh]

You will recruit more stabilizer and synergist muscles performing compound movements (assisted or using bodyweight) and by using free weights for various isolation exercises, leading to better overall development. For example:

Triceps Dips

http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

Assisted Triceps Dips

http://www.exrx.net/WeightExercises/Triceps/ASTriDip.html

Barbell Triceps Extension

http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html

Lying Triceps Extension

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html

Dumbbell Triceps Extension

http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

Barbell Curl

http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

Dumbbell Curl

http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Preacher Curl

http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

Dumbbell Concentration Curl

http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html

Reverse Preacher Curl

http://www.exrx.net/WeightExercises/Brachioradialis/BBReversePreacherCurl.html

Barbell Wrist Curl

http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html

Barbell Reverse Wrist Curl

http://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl.html

HTH

[msmayjay]

You will recruit more stabilizer and synergist muscles performing compound movements (assisted or using bodyweight) and by using free weights for various isolation exercises, leading to better overall development. For example:

Triceps Dips

http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

Assisted Triceps Dips

http://www.exrx.net/WeightExercises/Triceps/ASTriDip.html

Barbell Triceps Extension

http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html

Lying Triceps Extension

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html

Dumbbell Triceps Extension

http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

Barbell Curl

http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

Dumbbell Curl

http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Preacher Curl

http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

Dumbbell Concentration Curl

http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html

Reverse Preacher Curl

http://www.exrx.net/WeightExercises/Brachioradialis/BBReversePreacherCurl.html

Barbell Wrist Curl

http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html

Barbell Reverse Wrist Curl

http://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl.html

HTH

THANKS!!!!!! this information is awesome!!! :dancing

[Emo_Boy]

Re: Need an effective exercise for my ARMS

Hi everyone! I need some advice. :wave

I go to the gym 6 days a week & alternate doing resistance training. I always get in a good cardio workout & need a more effective exercise for my arms.

I workout on the bicep & tricep machines doing 3 sets of 15-18 reps of 45lbs (triceps) & 60lbs (biceps).

Although I feel the 'burn', I was wondering if I should switch up to something else that would make me work a little harder.

I still have a lot of weight to lose, so I know I won't see the muscle until the fat burns off. Any suggestions?

Why in the WORLD are you doing 15-18 reps? Your gonna tire your muscle out so much that it is going to take 3+ days to heal the microfibric damage. Pro-Athletes (as in MLB and NFL) do about 9-12 sets of 3-5 reps each for STRENGTH. If you want something to lean and tone you its better to do 3-4 sets of 8-10 reps each. Again - why in the WORLD are you doing 15-18 reps?

[sadie147]

You most likely should start lifing a heavier weight...one you can only lift for 8-12 reps to failure (you really CANt life anymore). I always make sure as i keep exercising i add more weight at least every 4 weeks. You'll see better results that way.

Also make sure you aren't doing arm exercises every day. You're muscles need AT LEAST one rest day (i believe that two is better..).

[Emo_Boy]

You most likely should start lifing a heavier weight...one you can only lift for 8-12 reps to failure (you really CANt life anymore). I always make sure as i keep exercising i add more weight at least every 4 weeks. You'll see better results that way.

Also make sure you aren't doing arm exercises every day. You're muscles need AT LEAST one rest day (i believe that two is better..).

Yep. There is a good book on this (well there is many) but one for sure is Burn the fat, feed the muscle and it talks about the same thing. Once you can get through 12 reps of one weight, then you move up to the next weight (5 pounds up) ... and the next time you workout (ALTER YOUR DAYS!!) you always try to achieve more ~ whether it be 5 more pounds or just 1 more rep at the same weight!