When it comes to the best bodybuilding workout plan for your upper body, your arms are key. Having definition in your arm muscles and developing a larger muscular statue is the goal for many beginning bodybuilders. Whether flexed or not, arms are one of the most noticeable muscle groups. Of course, like most aspects of bodybuilding, you’ll still want to balance out your workout so that your physique is even. Especially if you’re planning to compete.
Best Bodybuilding Workout Plan
Building muscle in your arms is one of the most sought after looks for good reason. This is because they are the most seen whether at competition or otherwise. Here are five different exercises to add to your bodybuilding workout plan. With the help of these five, you’ll be sporting boulders in no time.
The exercises do require equipment so that’s something to keep in mind. Of course, you can still build arm muscle without equipment if necessary. The exercises include the close-grip bench press, triceps push down, standing hammer curls, preacher curls, and seated alternating dumbbell curls.
Arms
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Close-Grip Bench Press
To start, let’s go through the proper form for the close-grip bench press. You’ll want to ensure you have the right form so that you work the right muscle groups and don’t strain anything else in the process. That will be what makes or breaks this exercise in your bodybuilding workout plan.
While laying back, you’re going to want to pinch your shoulder blades towards each other. Then on the bar your hands should be between eight and ten inches apart. Keep in mind, you’re going to want to make sure your shoulders and wrists are parallel to one another. The bar you’re using should touch just below your nipples as a good rule of thumb.
If you end up having your grip too far spread out you’ll end up working your chest more than your triceps. This defeats the purpose of this particular exercise as it’s designed to take care of your triceps. Another big thing to watch out for is if you’re gripping too close, so anything closer than the eight inches. This can create unnecessary strain on your wrists and elbows. By default, this will also make the exercise less effective for your triceps.
Now, the all important question of how many sets and reps. Many bodybuilders have used this particular exercise in their bodybuilding workout plan as a starter. So, if that’s the case, you’ll want to do a warmup set at a weight of your choosing. In the set you’ll want to do between twelve and fifteen repetitions. Once that’s done, the rule of thumb is to complete four more sets of twelve to fifteen. Keep in mind you don’t want to do the sets back to back. You’ll want to rest for about 60 seconds in between each.
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Triceps Push Down
For this one, you’ll want to stand straight with good posture. This means no hunch back; you’ll want to pull your shoulders back so that you’re upright. Once in this stance, you’ll take the bar or handle in your hands. Essentially your goal here is to pull straight down. When you pull straight down you’ll fully extend your arms until they’re in a straight position, parallel to your body.
Weight is completely up to you and what you can handle in this instance. Keep in mind you’ll want enough weight to work the muscle, but you also don’t want to strain yourself either. As for sets, this exercise when incorporated into your bodybuilding workout plan should consist of three sets. In those three sets you’ll want to do about twelve to fifteen repetitions.
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Standing Hammer Curls
This one again involves proper posture. Although it has a second mental note to keep in mind. To do them right, you’ll wan to keep your elbows back. Once you’re in this position, you’ll want to curl with your hands slightly extended out. This will ensure you’re working the right muscle group. The goal is actually to get your brachialis to contract. This is a muscle group that’s in charge of flexing your elbow. When doing this exercise, you can either alternate arms or do both at the same time. Either way, this exercise is pivotal to improve muscle strength and should be a key to all bodybuilding workout plans.
The other thing to keep in mind is that the set count does change with this variety of exercise. Instead of the three sets like the others, you’ll want to do four sets. This will allow for maximum muscle gain. In each set you’ll want to do between ten and twelve reps as well.
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Preacher Curl
If you’re looking to take on a fairly complex exercise in your bodybuilding workout plan then the preacher curl is just that. In terms of a standard preacher bench, you’re more likely to hyperextend your elbow. This is not good as it can cause some substantial injuries. So, for this exercise, it’s recommended to use an incline bench to get the right support and workout. You wouldn’t think of it normally but the padding on the bench is what saves you from potential injury.
You’ll want to essentially lean over the back of the bench ensuring its at the correct angle to prevent injury. You’ll want to take your weight and curl up as if you were doing a regular curl using the bench as a stabilizer. For this exercise three sets of twelve to fifteen reps should suffice for your bodybuilding workout plan.
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Seated Alternating Dumbbell Curls
Last but certainly not least is the seated alternating dumbbell curl. For this particular exercise, you’ll want to sit on a flat bench. Make sure to keep an eye on your posture. You definitely do not want to slouch. You’ll want to take a weight in each hand. While staring forward, you’ll raise one arm into a curl. Keep in mind, this movement should be static so your elbow and upper arm should not really move much if at all. Bring it up into a full curl and then as you drop that arm back down in a controlled manner you’ll bring the other one up the same way.
Again, this one has more sets than some of the other exercises. Instead of the more common three sets, you’ll want to do about four sets. Each set is most recommended to be ten to twelve repetitions. As with the other exercises in this bodybuilding workout plan, you’ll want to rest between sets. This will allow your muscles a bit of leeway, so you don’t overwork them.
SARMs for Your Bodybuilding Workout Plan
If you’re a bodybuilder looking for an edge to your muscle growth, then SARMs may be just what you’re looking for. These substances, unlike steroids are a safer muscle builder. They are selective androgen receptor modulators. Rather than connecting to everything insight, they mainly work by connecting to muscle tissue and some bone tissue. This allows for strengthen muscle and bone simultaneously. Two of these substances, MK 677 and RAD 140 are on the leaderboard for muscle gain particularly. RAD 140 Testolone is one of the oldest SARMs and has been deemed safe for use over the course of its existence by dozens of studies and trials. With MK 677 it too helps with muscle gains, but it also helps in another area. That area is sleep. While we sleep our bodies do their healing. Therefore, having a good night’s rest is essential for bodybuilding workout plans to actually work.
So, what do you say, will you be adding these essential exercises to your workout regimen? How about the SARMs? Both can help you reach your arm goals quickly and give you the biggest impact on the stage during competition. Not to mention, there are significantly less nasty side effects when you use SARMs instead of steroids.
Bodybuilding Workout Plans with Paradigm Peptides
Of course, if you do decide that SARMs are an essential part of your workout routine, you’ll need a reliable source for them. That’s where Paradigm Peptides comes in. We have been a peptides, SARMs, and research chemical manufacturing company since 2014 and we show no signs of slowing down. All of our products are stringently tested in our labs to ensure they are of the highest efficacy. Not only that, each product is pharmaceutical grade and of the highest purity available. Ready to give us a try? Then head over to our SARMs page and beast it up today!