Written on Friday, September 12th, 2008 by Miroslav Nikolov

Arms weight loss training - do you know

It is time to ask you do you know how to build your arms training so as to achieve better weight loss results and check another point you have planned.

This arms training is for both men and women and you can do it once per week if you have four or five training days. You are going to train your biceps, triceps and if you want forearms too. Arms training is great physical training help for your diet.

Brief:

Arm muscle combinations (biceps – triceps);
Advanced techniques;

1) Arms training combinations.

You can try different arm muscle combinations and choose what you like most.

1.1) Involve all arm muscles in one training.

You are going to train biceps and triceps in one training and forearms (if you want) at the end of it. This training is simple and you do not have to have much experience to do it.

Here you can choose: First biceps or firs triceps.

First Biceps.
You can start with 5 min veloergometer and biceps – triceps worming up.
Choose 3 exercises you like (it is good to choose one machine, one dumbbell and one bar exercise, but it is mater of choice).
You are in quest for weight loss, so you can do 10 – 12 sets generally with 12 to 20 repeats each. Your rests between sets have to be about 30 secs. It will guarantee you more fats used for energy and better weight loss results.

After you finished your biceps, continue your arms training with your triceps. It is the same as biceps. Choose 3 exercises and follow the sets, repeats and rests I have already mentioned.

First triceps.
There are not so many differences if you start with triceps or biceps, but you have to know that you should start with your stronger muscle. If it is biceps then start with it and vice versa.
Much of the people think that biceps is stronger than triceps, but it is not true. Triceps takes two/third of the arms and it is stronger.

Forearms.
Your forearms take pressure during arms training (biceps, triceps), but you can train them a little bit more.
If you want to finish your weight loss arm training with forearms it is easy to do it. Choose two exercises – one for bottom muscles and one for top muscles.
3 sets – 20 – 25 repeats. And you are ready.

1.2) Separate arm muscles into different trainings.

It is very popular among much of the people who go to the gym.
You can train biceps in your back training. You can train triceps after chest training.
But remember that you have to train them after big muscle groups like back, chest and shoulders.
Never before.

You can keep repeats and sets we already mentioned. But be careful, because arm muscles are involved in big muscle group trainings.

2) Advanced weight loss training techniques.

Super sets. This technique is perfect for arms training. You can apply it to your training, but you have to train your arm muscles in one training.
Super sets are just alternate biceps-triceps exercises. If you start with biceps and finish the set, continue without rest with triceps exercise. After you finish it too you can rest for 30 sec or min. Sets and repeats remain. You can rest a bit more here.

Make changes. First training start with biceps, next one do standard training, next training start with triceps and cycle.

Biceps and triceps are antagonists and small muscle groups, so you can benefit from this technique much more than you think.

Drop sets. You can apply this technique no matter if you train your arm muscles in one training or separate.
Usually it has to be applied in the last set of the last exercise for each muscle, but you can do it in last set of each exercise. It is great for weight loss, because it is fast.

Example: If you finished your last set with 15 repeats, reduce the weight and try to do 12 or 15 more, after that reduce it again and try to do another 10 to 15. This will make your muscles alive again and burn your fats.
Be careful with this technique, because it is possible to overtrain.

Forced sets.
It is very advanced technique and I do not recommend you to use it if you do not have at least one year training experience.

Example: After you finished your set, rest for 5sec and try to do 3 or 2 more repeats with the same weight. Do it one more time. If you choose this technique you have to reduce the sets in your training and apply it only in one set for exercise.

After arms training you can do your veloergometer weight loss training or another cardio if you like.

I hope you are going to try some of these in your arms weight loss training. I prefer Super sets technique, especially if I want to lose weight. I always train my arms in one training.