Arm yourself!

Here’s how you can add definition and mass to your arms

We all would appreciate having more muscular arms with better definition. Getting tone and definition depends a great deal on nutritional intake, but a good upper-body workout will also be a factor.

To get a good-looking set of “guns,” you need to focus on a few things.

Time under tension

Simply put, this means a good amount of reps with a moderate load.

Compound movements

The more muscle you work in one movement, the better.

Isolation movements

You also need some direct arm work to really tap into the biceps and triceps muscle fibers.

GROUP ONE: CHIN-UP

The workout

Perform Group 1 exercises in a super set fashion. Finish the prescribed number of sets and reps and then move on to the next pair of exercises. Perform this workout up to 2 to 3 times a week on non-consecutive days.

Group 1

• Close grip push-ups, three sets of 10 reps • Chin-ups, three sets of max reps

For the close-grip push-ups, perform the standard push-up just with your hands about six inches apart. You can also perform these on your knees.

GROUP TWO: TRICEP EXT.

GROUP TWO: TRICEP EXT.

GROUP TWO: TRICEP EXT.

GROUP TWO: TRICEP EXT.

If you cannot perform a chin-up, you can use a band to assist you or do a one-arm dumbbell row instead.

Group 2

• Lying dumbbell triceps extensions, three sets of 12 reps • Dumbbell hammer curls, three sets of 12 reps

For the lying dumbbell triceps extensions you can use a bench, stability ball or the ground to lie down.

For the hammer curls stay standing.

Group 3

• Band triceps pushdowns, two sets of 15-20 reps • Band biceps curls, two sets of 15-20 reps

You can use any type of band for this pair of exercises. Just make sure they provide enough tension to make 15-20 reps challenging.

GROUP THREE: PUSHDOWNS

GROUP THREE: PUSHDOWNS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.