There are so many different reasons people choose to exercise, many people choose to partake in exercise to maintain weight or lose weight for health, some choose to focus on general health and fitness and some individuals choose to focus on workouts that will sculpt and shape the body in impressive ways. This takes dedication that is not just about exercises to shape muscles but also it involves following a diet rich in protein and a commitment to time spent working on specific areas of the body.
Deciding to dedicate time to building muscles and shaping them requires you to focus on fuelling your body the right ingredients to support muscle development and growth and preparation before workouts to ensure your body is well prepared to avoid injury and rips and tears in the muscles.
Improving muscle growth requires lots of weight training alongside bursts of cardio to help burn fat. This will help you to stay healthy and add definition to the sculptured muscles. You want to be focusing on working out at least four days a week and then use the remaining days for rest and cardio. Rest days are just as important as workout days as the body uses this time to repair and grow muscle fibres.
Below you will find a few ideas to inspire your biceps and triceps workouts when you hit the weights but remember the first thing you should do is warm up the body in preparation for work so head to the exercise bike, treadmill or rower before completing a full-body stretch. This will help to prevent injury and torn muscles that would stop your body working at its full potential.
Focus on different types of weights such as dumbbells, barbell and EZ bar, each time you workout remember to vary the grip on each exercise as this will work different parts of the single muscle. However, don’t be tempted to overload the weight as starting with too much weight will just cause damage and poor technique. Results will happen with time and dedication not immediately.
Use chin-ups and pull-ups to shape and sculpt the bicep, choosing to vary the grip will also help the muscle to work in different ways and some gyms even provide machines to help support the development of this exercise. To enhance strength in the bicep use cable pulls to isolate muscles and really work specific areas.
A great way to work the triceps and an exercise that can be done anywhere is the press up. To really focus on the triceps muscles place your hand close together rather than in the classic press-up position.
Working from the bench use a variety of weights including dumbbells and bars to complete exercises that work the weight with overhead presses. Another great way to work the triceps muscles are exercises that work by straightening the arms against resistance.
However you choose to work the key to muscle growth lies in varying the workouts so your body is continuously challenged, eating a protein-rich diet and stretching and resting muscles after workouts to prevent injury, and most importantly dedicating time and patience to the development process.