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Same Day Arm & Shoulder Workout

Same Day Arm & Shoulder Workout


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Shoulders and arms fit well together into the same training session. They're non-competing muscle groups, meaning that shoulder exercises won't fatigue your arm muscles and vice versa. The key to getting optimal results from your arm and shoulder workout is to plan exercises accordingly. Too many exercises can compromise performance and lead to over-training, while not enough won't stimulate adequate growth or increase strength. Hit your arms and shoulders once a week when in regular training mode, or twice a week if they're lagging behind other body parts and you want to catch them up.

Shoulders

Your shoulders are comprised of three separate muscles -- the anterior, medial and posterior heads. As they're slightly bigger than your arms muscles, you should train them first. Base your shoulder work around overhead presses. No other exercise puts as much mass on the shoulders as the press, claims Charles Poliquin, strength coach and author of "The Poliquin Principles." Perform your presses with dumbbells or a barbell, either seated or standing and do three to six sets of five to eight repetitions, using as heavy a weight as you can manage while keeping good form. After presses move to side raises and bent over raises to hit the middle and rear of your shoulders. Aim for two to three sets of 10 to 15 reps using dumbbells or a cable machine.

Triceps

Your triceps will be worked slightly from any overhead pressing movement, but that's not enough to fully stimulate them. Dips are the best exercise for building big triceps, notes Poliquin. Use a set of parallel bars and descend as low as possible while keeping your elbows tucked in. Once you can get three sets of 10 reps with body-weight, start adding weight using a dipping belt. To fatigue your triceps finish with three sets of overhead extensions with a dumbbell or on a cable machine. Take each set to failure and reduce the weight slightly for each one.

Biceps

Don't get too carried away with performing dozens of different biceps curl variation, focus on quality over quantity. The two most effective biceps builders are dumbbell hammer curls and reverse curls using an E-Z bar, advises trainer Chad Waterbury, author of "Huge in a Hurry." For increased biceps growth challenge your forearms, by using thick-handled dumbbells. If your gym doesn't have these, then use a pair of rubber fat grips over the dumbbells or wrap a towel around the handles. Thick grip training works your arms harder, stimulates more muscle fiber activation and helps you burst through biceps training plateaus. Perform four sets of six to 10 reps on each exercise.

Considerations

This is a tough workout, so take a rest day or just perform some light cardio the day before you attempt it and definitely don't train your chest or back before or after it -- this will negatively affect your training performance and recovery. Aim to add a little extra weight to each exercise or increase your sets or reps each workout and ensure you're nutrition is on point. Have a protein and carbohydrate-packed meal around 90 minutes before you start to give you energy and another within an hour of finishing to kick-start the recovery process.



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