Arms | Project Swole

Posts Tagged ‘arms’

A Tip to Improve Your Biceps Training

Monday, March 22nd, 2010

As most of you know, I am not a huge advocate of biceps training. I think the biceps get worked pretty hard in you train your back correctly using pull ups, chin ups, and various rows. See my post on the top 5 best back exercises.

In reality you probably only like 4-6 total sets of biceps training a week. That would be 2 sets for 2 or 3 exercises a week, spread out over the course of the week. Choose your biceps exercises based on my list of the top 5 best biceps exercises.

At least if you are going to train your bis, whether twice a week or with a dedicated arms day consisting of 8 biceps exercises, let me tell you how to get the most out of each rep.

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Tags: arms, biceps, bis, curling, curls, Weight Training, weightlifting
Posted in Fitness Tips | 11 Comments »

How to Train with an Arm Injury

Monday, March 8th, 2010

Broken Arm

How to Train with a Busted Arm or Leg

When you hurt one of your arms, you shouldn’t necessarily stop exercising the healthy arm.

A study at the University of Oklahoma suggests that when you train a single arm (or leg), the muscle nerve fibers in the opposite appendage are stimulated. This means you will still get the benefits of Central Nervous System (CNS) adaptations in an injured limb as long as you train the opposite healthy limb, over a short period of time.

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Tags: arms, injuries, injury, legs, Medical, Weight Training
Posted in Fitness Tips | 3 Comments »

What is the Best Arms Day Workout Routine?

Tuesday, December 29th, 2009

Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Scott wrote:

“First off, I would like to say your site is great. I’ve learned a lot reading your articles.

I just had one question: when you say not to have an ‘arms day’, should I just include a few biceps and triceps exercises everyday? And how many different exercises of each should I do?”

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Tags: arms, biceps, triceps, Weight Training, weightlifting, Your Questions
Posted in Weight Training, Workout Routines, Your Questions | 19 Comments »

The Top 5 Best Biceps Exercises

Friday, December 19th, 2008

Arnold Biceps

Biceps. The ultimate show muscle. From age 10 on, every boy, teenager, and man want to have bulging biceps. This is, apparently, a true sign of manliness and strength.

Biceps are among the most famous muscles in the body. When somebody asks you to “make a muscle” or “flex”, they aren’t asking you to flex your hamstrings. They want to see your biceps!

This whole notion of flexing the biceps as a measure of anything, is completely ludicrous to me, but it is a reality. When someone asks me to flex, I ask them if they’d much rather discuss max effort PRs, perhaps dynamic powerlifting strategies, or better yet how to put together the most effective HIIT complexes. Most folks walk away thus. But I digress…