Building strength is one thing. But building a nice body is completely different. Let’s face it, there’s nothing wrong with looking good. In fact, this can have a major positive impact on your self-esteem, which can blend into other areas of your life.
So never feel vane or egoic for wanting to have a nice body. Heck, that’s probably one of the main reasons to do HGH for men anyway. And it doesn’t stop Hollywood actors from getting a hefty HGH dosage to look their best on the big screen. You’re no different than them.
Fast forward back to your body and one of the areas that often get seen the easiest are the arms. If you are looking to beef up this area of your body, here are some exercises that you must add to your weekly regimen. With a little bit of precision and persistence, you can build yourself a pair of meat hooks that will turn everyone’s head in a second’s notice.
The goal here is to work both the triceps and biceps. It’s actually the triceps that give the most girth to the arms, so you definitely do not want to neglect them.
Dips are good old-fashioned bodyweight drills that really put a hurtin on your triceps. They also give your chest a surprisingly nice pump to boot.
To get the best bang for your buck, aim to do these on dipping bars where your body is suspended beneath you. This allows more range of motion and it intensifies the contraction on your muscles.
Once you are holding yourself up with your arms fully extended, slowly lower yourself down by bending your elbows. Stop when your upper arms are about parallel to the floor and push yourself back up.
Stop when your arms are fully extended again and squeeze your triceps forcefully for a full second. Repeat for your desired amount of reps.
To put an even bigger exclamation point on your triceps, wear a dipping belt and add some weight to it. You will want to do this once you can perform sets of 10 easily with just your body.
Skullcrushers with Extended Arms
Regular skullcrushers are performed with an EZ curl bar, which has various bends in it. Most people perform this drill by lying face-up on a bench, holding the bar above their body and lowering it down to their forehead by bending their elbows.
That works well to target the triceps, but there is a more intense variation that works better. Assume the same lying position with an overhand grip. But place your thumbs under the bar by your index fingers.
Now move the bar back behind your head with your arms at an angle to the floor. Keep your upper arms still and elbows inward as you bend them to lower the bar. Stop when it is behind your head and near the bottom.
Push the bar back out until your arms are fully extended and squeeze your triceps forcefully for a full second. Repeat for a set of reps.
Reverse Grip Push-ups
This one is pretty self-explanatory. Instead of performing push-ups with your fingers facing forward, turn your hands around so your fingers face backward. Keep your elbows tight to your sides and perform a set of push-ups.
You may not be able to turn your hands completely backward when first doing these, so just go as far as you can. As you get more flexible, keep turning them until they face backward.
These would be the accessory drills to weighted dips. You perform them by grabbing a bar with your hands about shoulder-width apart in an underhand instead of overhand grip.
Pull yourself up until your chin clears the bar, slowly lower yourself all the way back down and repeat.
Again, if you can easily do about 10 reps, dawn the weighted belt and slap a weight plate or kettlebell onto it.
Dumbbell Incline Curls
This variation causes a bit more of an intense contraction than from a standing position. And you have less of a chance of using momentum, which is never a good.
To perform the drill, lie back on an incline bench with a pair of dumbbells. Make sure your palms are facing in and your arms are fully extended. Keep your upper arms still as you bend your elbows to move the weights up.
Twist your wrists as you do this so your palms face the sky. Squeeze your biceps forcefully for a full second, slowly lower the weights all the way back down and repeat.
Dumbbell Circular Curls
Here is a drill that you don’t see every day, but is a great finisher in an arm workout. The reason it works so well is because of the circular motion. This creates a lot of constant tension on the biceps, which makes them respond really well to growth.
To do these, stand with your feet together and hold a pair of dumbbells at your sides with your palms facing in. Keeping your upper arms tight to your sides, move the dumbbells outward and start to twist your wrists so your palms face up.
Continue moving the weights in a circular motion toward the midline of your body. Once your palms face each other, lower the weights down and repeat the whole series.
Feel free to do a few reps in one direction, then a few in the other direction. Either way, you are going to feel a nice burn.
OK, you are now “armed” with some drills that can really enhance the gun show. Just make sure to always focus on proper form, do not lift more than you can handle and be sure to rest as needed. With skullcrushers and circular curls especially, you’re going to want to start out very light because the movement doesn’t require a lot of load to get the benefits.
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