IF YOUR GOAL is to build big arms, your path to gains is relatively simple: loads of volume for your biceps and triceps. But according to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., you don’t—and shouldn’t—take an entire day dedicated to training just your arm muscles. “There’s a whole list of exercises that just have to come before arms,” he says. Other muscle groups will take precedent for a variety of reasons—so you might find yourself running low on time once you get around to the pump-inducing moves that will lead to bi and tri gains. The solution? Taking shorter, more focused workouts for arm gains. There are multiple approaches to take—and Samuel offers up a simple one here: a five-minute workout that can be tacked onto most other training sessions. Why You Can Train Arms in Short PeriodsThe key to this quick-hitting training approach is that you don’t need to train your arms as heavy as other muscle groups to elicit a growth stimulus. Instead, Samuel says that it’s more important to use lighter weights to focus on the mind-muscle connection. “What you need to do when you train arms is focus on feeling the muscle working on every single rep,” he says. Using heavier weights might actually make it more difficult to accomplish your goals. Many biceps and triceps movements are isolation e… Click below to read the full story from Men’s Health
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