There is nothing quite like a great pair of arms to make you stand out from the crowd, so if you want to sport an impressive set of guns then keep reading on to our Fit Body Boot Camp Arm Workout, because you’re definitely in the right place.
The Need for Muscle
Something that needs to be pointed out is that there is no such thing as ‘muscle tone,’ so if you want to improve the appearance of your arms then you must add some meat to them and possibly remove a little body fat so that you gain greater definition.
You do not need to be concerned about suddenly adding unsightly ‘bulk’ to your arms because this is not going to happen.
The progress you make will be slow and steady, and this enables you to make the decision to ease off from training your arms any time you feel things are going too far.
A Smart Approach to Arm Training
Training your arms does not need to be a complicated affair, but there are a couple of principles to bear in mind.
The first principle to remember is that relatively high reps are going to illicit the greatest amount of muscle hypertrophy, which is exactly what we’re after with this plan. This means you should be performing sets of approximately 8 – 15 repetitions.
This brings us onto our second principle, which is that you should be creating a large pump in your muscles.
Some people will say that ‘chasing the pump’ is nonsensical and that it doesn’t lead to greater muscular development, but sarcoplasmic hypertrophy and cell swelling are well-established concepts in the scientific community; filling your muscles with nutrient-rich blood stimulates satellite cell activity which then promotes a greater amount of muscle growth.
The Fit Body Boot Camp Arm Workout
Perform a few light warm-up or ‘feeler’ sets to ensure your joints are sufficiently loose and warmed up.
Perform these first two exercises with 30 seconds rest between each exercise.
Alternate between exercises A1 and A2, meaning you should complete one set of A1, one set of A2, one set of A1, and so on until you have performed three sets of each.
A1) Bicep Cable Curl 3 x 15
A2) Triceps Rope Pushdown 3 x 20
Perform these next two exercises with a slightly longer 45-second rest period between each set.
Complete all sets of exercise B before moving onto exercise C.
B) Barbell Curl 4 x 8
C) Lying Triceps Barbell Extension 4 x 12 – 15
Simple yet effective; this selection of exercises will work both the short and long head of your triceps muscles while also ensuring that your arms are full of blood before using a barbell.
Not only will this more effectively protect your elbows, it will also allow you to better connect mentally with the muscles you are working because they will be engorged with blood and you will naturally be able to develop a far more thorough mind / muscle connection. If you do this Fit Body Boot Camp arm exercise a couple times a week you will be sure to stand from the crowd.