Curls for the girls never goes out of style

When you’re looking to make a difference to your physique you want to see almost immediate results. Unfortunately that’s not always achievable, it will take time to get a six-pack, pecs and huge piston-like legs. If you’re looking for quick, tangible results though the best muscle group to focus on is your arms.

With hard work and routine you will be able to see results within a few weeks of working on your arms. Read on to find out some of the best tips to transform your arms from twigs to tree trunks.

Build critical mass

If you’re new to the gym focus on big compound movements like deadlifts and pull ups, these exercises will help you to build muscle all over and leave you in a good position to sculpt your arms once you’ve bulked out.

For gym newbies these are quite easy exercises to get used to as well and help to build your muscles at a sustainable pace to the rest of your body.

Don’t forget triceps

Your triceps are one of the biggest muscle groups in your building and are split into three parts known as head. Whilst it’s appealing to just focus on your biceps, strong triceps will have the biggest effect on bulking up your arms.

Keep your triceps exercises varied by simply altering your grip when working out or just go for the close grip bench press that hits every area of your triceps.

Marginal gains

Boosting your biceps is hard, there’s no doubt about it but there is one way to make them look bigger quickly. Underneath your biceps is a muscle called the brachialis and working it helps to push your biceps out making them look bigger!

To focus on this muscle type perform reverse curls instead of traditional curls and do them slowly, focusing on your form.

Save isolations

Most people don’t realise how much your arms are involved in non-specific arm exercises like deadlifts. Make sure you go for compound exercises at the beginning of your workout instead of at the end.

If you do this you can save isolation exercises to the end rather than sabotaging your workout by tiring your arms out at the beginning. As a simple rule remember that pull exercises will work your triceps and push exercises will focus on your biceps.

Balance it out

Make sure you only do arm specific exercises twice a week and space those days out quite well, you don’t want to injure yourself by overdoing it. The other days you’re in the gym go for compound exercises that spread the load out on a number of muscle groups.

If your arms feel full of lactic acid and your movement is limited before you plan your workout then focus on less fatigued groups.