Diet & Fitness

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Raphael,

I want to get my arms toned and give them definition. Would you please give me the most effective exercises for biceps and triceps? -- Colleen

Colleen,

Just about every woman I’ve ever trained focused a lot of attention on getting smaller hips, butt, abs and legs. In truth, a symmetrical body is one of the most impressive looks you can strive for so I was very pleased to receive your question.

By symmetrical, I’m referring to an overall body fat reduction and a complete workout program that doesn’t neglect any muscle group. A ‘magical” end result will happen from a workout that makes the shoulders as important as the glutes, the chest as important as the hips - and yes - the arms as important as the abs. This makes the body appear balanced and artistic in design.
I’ll provide a list of effective exercises as you requested but first there are a few things I’ve learned about getting great arms that have proven themselves time and again. The exercises are important, but the program design, exercise technique and challenging intensity are the real keys to ultimate success.

Here’s my formula for great-looking arms:

1. Antagonist Workouts – Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I’ve had great success performing a biceps exercise, immediately followed by a triceps exercise. For example, if you’re performing 3 sets of dumbbell curls and 3 sets of triceps dumbbell extensions, you would perform the biceps curl movement and after completing the last rep, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps).

This allows you to use more weight poundage because the opposing muscle group gets a rest as you work the other muscle. This is my all time favorite way to work arms and I’ve had my best success with clients using this method.

2. Time Between Sets – I’ve found that arms respond quite well with a 45-60 second rest between sets. Using our antagonist workout example in point No. 1, after performing the biceps curl and triceps extension, one would wait no more then 45 seconds and then repeat the cycle.

People tend to wait a lot longer then they realize or they repeat a set too soon. There has to be some time allotted for recovery, but not so much that you begin to get stale. This allows you to do more work in less time and pumps blood volume into the arm.

3. Specialization Days – Using a specialized approach for a specific time period provides great value. For example, for a 4-6 week period, add 3-4 additional sets for your biceps and your triceps in one of your weekly sessions. Don’t try this every workout because you’ll simply overwork them. Just one day per week, add more sets. This will force your arms to adapt to an increase in overload. If you have time, you can even just add an additional workout day and make it just an arm workout session (no other muscle groups) for 4-6 weeks.

4. Lower Body Fat – You won’t get great-looking arms with elevated body fat levels. Sometimes, some of my new female clients tell me that they hate the flab on the back of their arms and want to know what exercises will make the arms sleek. It doesn’t quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardio, you’ll see your arms develop the way you want them to. The muscles will develop slightly from your workouts and your reduced body fat will then display sleek muscles.

Balance is vital. Combine a good nutrition program with a slight calorie deficit, cardiovascular exercise and weight training. A proper nutrition program will send just the right amount of protein, carbohydrates and monounsaturated fats into your body and help your arms (as well as your entire body) look leaner. Cardio will accelerate the fat burning process and weight training will stimulate and develop your muscles so that when the fat comes off, you’re left with a lean and tight body and -- of course -- beautifully sculpted arms.

The following is a list of some of the most effective arm exercises. But again, the exercises are only as effective as the level of effort and intensity you put into it.

Biceps:
Seated dumbbell incline curls
Seated upright simultaneous dumbbell curls
Standing alternate dumbbell curls
Standing E-Z curl bar
Machine preacher curs
E-Z curls lying face down against an incline bench (also called Spider Curls)
Dumbbell hammer curls

Triceps:
Lying E-Z curl bar (also called skull crushers)
Decline dumbbell or E-Z bar extensions
Cable triceps press down with ropes or straight bar
Cable ropes overhead triceps extension
Dips
Incline barbell triceps extension
Close grip triceps push ups

There are many more exercises I can list, but the above list represents some of my favorites based on effectiveness.

Colleen, if you have any more questions I’m always available to help eDiets members on my Exercise and Fitness support board. In addition, we offer over 17 online nutrition programs, a very popular meal delivery program and access to dietitians and other personal trainers.

Good luck!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

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A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

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