I need some tips on some arm workouts.?!
Question: I'm not the smallest kid on the football team,but if I want to pose a threat to anyone I need to get some bigger arms. I need help.
Answers: I'm not the smallest kid on the football team,but if I want to pose a threat to anyone I need to get some bigger arms. I need help.
Bigger arms, really hit those triceps. Most of the movements in football are push techniques. I know most people think bench is the key to football, actually, you should do incline as it is a more natural movement in the game. This will hit your chest and tri's. Hit your arms once or twice a week and train to failure. Do low reps, high weight and really concentrate on the eccentric phase (the down part) as this is where you will build most of your strength and size. Also, try and join the school powerlifting team and see if you can use those workouts to your advantage.
do pushups and lift weights and eat meat
Biceps:
Standing barbell curls
Set 1: Weight you can do 10-12 reps
Set 2: Weight you can do 8-10 reps
Set 3: Weight you can do 6-8 reps
Preacher curls-
Pyramid to a higher weight
Set 1: Weight you can do 10-12 reps
Set 2: Weight you can do 8-10 reps
Set 3: Weight you can do 6-8 reps
Inclined Dumbbell curls-
Set 1: Weight you can do 8-10 reps
Set 2: Weight you can do 6-8 reps
Triceps-
Close grip bench press-
Pyramid to a higher weight
Set 1: Weight you can do 10-12 reps
Set 2: Weight you can do 8-10 reps
Set 3: Weight you can do 6-8 reps
Set 4: Weight you can do 4-6 reps
Tricep push downs-
Pyramid to a higher weight
Set 1: Weight you can do 10-12 reps
Set 2: Weight you can do 8-10 reps
Set 3: Weight you can do 6-8 reps
Lying tricep extensions-
Pyramid to a higher weight
Set 1: Weight you can do 10-12 reps
Set 2: Weight you can do 8-10 reps
Set 3: Weight you can do 6-8 reps
Notes: The rep ranges mean you use a weight where you can do a minimum of the first number but fail before you do the second number. For example 4-6 means pick a weight you can do at least 4 reps but no more than 6 reps. Do not do your arms more than once a week because you will overtrain and they will not grow. Every week make sure you increase the weight slightly to grow. Also consume enough protein for your bodyweight.