Wednesday, January 18, 2012

Build Sexy Arms with Giant Sets

Let’s face it, no one likes having noodle arms. You know what I mean – you stopped waving 5 seconds ago but your triceps are still waving. If your arms need improving, try working giant sets into your routine once or twice a week.
A giant set is three to five exercise performed in a row, with little or no rest in between, usually for one body part. The advantage to doing giant sets is twofold, increased metabolism and greater lean muscle development. Giant sets are a great way to bring up lagging body parts. “Giant sets force your muscles to work beyond their capacity, which breaks them down and forces them to adapt”, explains Jim Smith, CSCS, Elmira, NY.
Not only do you build nice muscle while doing giant sets, but because you are resting very little, your heart rate stays elevated, burning more calories, plus you save time in the gym.
Incorporate this workout into you routine once or twice a week and you will have lean sexy muscle before beach season!

Beginners should start with 3 exercises, more advance can do 4-5. Set your equipment before your routine so that transition between exercises is smooth and quick. Use a lighter weight than you normally would, example, if you usually do an overhead dumbbell extension with 25lbs, use 15-20lbs.
 
Triceps
Perform 2-3 sets, 10-12 reps, resting 1 minute between sets.
Tricep Machine Dips or Bench Tricep Dips



Biceps
Perform 2-3 sets, 10-12 reps, resting 1 minute between sets.
Barbell or Straight-bar curl
Standing Dumbbell Hammer Curl

2 comments:

hiker mom said...

THanks! I am stuck inside because of the snow, so I will do this workout today:)

Suz and Allan said...

Thanks for this! I really need to focus more on my arms this year.