When striving for toned or bulked-up arms, some workout habits and methods -- such as not focusing on weights and weight loss -- may cause a lack of desired results. For the most efficient workout that fulfills your fitness goals, sometimes you have to go beyond the obvious.
Add Weights to Your Workout
In addition to exercises such as bar-based curls and non-weight-bearing push-ups, adding weights to your arm exercises can also help build muscle and tone the arms. Consider dumbbells or power blocks with a comfortable weight. However, as you gain experience, the Real Women's Fitness site recommends you increase weight and decrease repetition. This allows the muscles to work more each workout and increase in size, as well as reduce risk for repetitive stress.
Prepare the Arms for Future Exercises
Performing exercises that allow your arms to get used to supporting your weight will prepare you for more strenuous exercises, advises Military.com. For such an exercise, try negative pull-ups. Stand on an object that lifts your chin above the bar. Your hands should be grasping the bar. Next, have your spotter remove the object. Hang from the bar, maintaining your tight grasp and keeping your feet up to fight gravity. Hold this position for five seconds.
Split up Your Routine
Performing a full-body workout every time you're at the gym allows you to work out a variety of muscles in one trip. However, if you're working out multiple muscles in one time, you won't be able to emphasize a certain group of muscles as much as you would like. For more focus, Realwomensfitness.com suggests you split your workout routine. Try focusing on biceps exercises on one gym trip and save exercises for triceps for another day. This allows each group of muscles to experience the maximum amount of exercise possible, the site says.
Find Exercises You Enjoy
Repetitive arm exercises in your workout can make your routine feel boring and uninviting. So find exercises that you'll enjoy. For instance, look for boxing classes that combine the amount of exercise you're looking for with a variety of arm-toning moves. You can solicit the help of a trainer who can provide help and a source for additional exercises to vary your routine. These options also provide social support for your exercise efforts.
Focus on Weight Loss
Regardless of how toned your arms are, you'll never see the muscles you've worked if they are sheathed by a layer of fat. This fat makes arms look soft instead of toned, notes the realwomensfitness.com. So you may need to focus on weight loss in accordance with arm exercises. Incorporate more cardio into your routine and initiate healthy dietary practices that promote weight loss. Your physician or trainer can provide suggestions for an effective weight-loss diet.
Member Comments