How to Convert Fat Arms Into Awesome Biceps

Every man-and quite a number of women-want  big muscular arms. In fact when most people pick up a dumbbell for the first time they try to perform some sort of bicep curl with it. When asked to “flex your muscle” people assume they have to show you their bicep.

best arm exercises for men

Blast Your Biceps


Say Goodbye to Spaghetti Noodle Arms Forever

We all want big baseball biceps and horseshoe triceps. The kind of arms that will make you proud to wear a short sleeve shirt and show them off. But most people go about arm training the wrong way. A typical arm workout for most guys involves endless sets of curls, usually lifting way too heavy and swinging and cheating the weights up.

When training the major muscle groups like the legs, back, and chest Lee Hayward recommends that you constantly strive to increase your training poundages on a regular basis. After all a stronger muscle is a bigger muscle. However, with more arm training constantly there can be pitfalls There is a big difference between adding 5 pounds to a 300 pound deadlift verses adding 5 pounds to a 30 pound dumbbell curl.

With arm training you’ll make better gains over the long term if you focus on simply working the muscles, rather then moving maximum weights. Obviously, as your arms get bigger they will also get stronger and you’ll have to increase your weights accordingly, but don’t force it. You’ll know when it’s time to up the weights for your arm workouts.

Say Goodbye to Fat Arms with Blast Your Biceps by Lee Hayward

Since your arms come into play with so many other bodypart workouts (i.e. biceps are worked with all rowing exercises and triceps are worked with all pressing exercises). You generally only need to devote one training day per week to direct arm work.

One of the most effective workouts for building muscle in the arms is using a training technique called “Positions of Flexion”. Which basically means training each muscle group through it’s full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscle in the completely stretched position, and then finishing with an exercise that works the muscle in the fully contracted position.

how to lose arm fat


IronMan Magazine writer Steve Holman has written a lot about “Positions of Flexion” workouts, but the concept is certainly not new. In fact if you watch the movie Pumping Iron you can see that Arnold used this style of training for his workouts, and his arm development was simply incredible, even by today’s standards.

To give you an example, here is a typical bicep workout that Arnold used to do:

Barbell Curls

(Mid Range Power Move)

This is a mid-range exercise as most of the tension is on the biceps in the middle of the rep.

Arnold Schwarzenegger Barbell Curls

Then there’s Concentration Curls and Incline Dumbbell curls that Arnie also used.

Lee Hayward focuses on using the “Positions Of Flexion” concepts in his Blast Your Biceps workouts and the results have been awesome, you can really feel the muscles working when you incorporate all 3 ranges of motion in your training.  These are some of the best arm exercises for men (and arm exercises for women as well) I have come across in my study of How To Lose Arm Fat.

In Blast your Biceps you will learn how Lee Hayward hit on his successful technique.  As he says, he used to focus on the big basic compound mid-range exercises, but by incorporating fully stretched movements and fully contracted movements he found he was stimulating muscle fibers that were not getting touched with just basic compound lifts. POF training utilizes the best of both compound and isolation exercises to work the entire muscle through a complete range of motion.

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