Building arms faster comes from indirect and direct training. Your pulls and pushes will hit arms – this is why compound movements are so important – they hit multiple muscles!
📝 Direct and indirect training is also a great way to increase exercise frequency, another key factor in making progress.
If you’re able to go from once per week to three times per week of training a muscle, this often increases muscle protein synthesis within the muscle, leading to better gains.
Keep in mind that too much of a good thing doesn’t always make it better, and it is possible to do too much volume on a muscle and not allow it time to recover or grow.
Once per week of direct arm training, coupled with your compound movements for shoulders, back, and chest on other days seems to be a nice balance for many lifters.
Why would you want to build your arms?
Well, if you’re building the rest of your body, strong and shapely arms tie in with your capped shoulders and well-developed upper back and chest.
In other words, complete your superhero look!
For today’s workout, all you need are 2-3 sets of dumbbells and an adjustable bench. We’ll be doing supersets, as these work well for isolation movements.
You don’t need as much time to recover between supersets, as arm training shouldn’t tax your cardio system too much.
Give this dumbbell arm workout a try….
⏱️ Aim for around 30-60 seconds between supersets.
💪 Dumbbell Arm Exercises (*Supersets):
*A superset is performing a set of two different exercises back-to-back with little rest in between.
1a). Decline diamond push ups
1b). Drag curls
2a). Skullcrushers
2b). Hammer curls
3a). French press
3b). Spider curls
4a). Incline kickbacks
4b). Seated partial rep curls
What workout or topic would you like to see next?
Please let me know in the comments!
Thanks for reading, watching, and sharing! 💖
