That means that almost 80% of women are missing out on the key physiological benefits of resistance exercise, which includes improved communication between their brain and muscle, enhanced bone, muscle, and connective tissue growth and durability, and increased strength, endurance, muscle, and power.
A study of over 35,000 healthy women published by Medicine & Science in Sports & Exercisefound that compared with women who reported no strength training, women engaging in any strength training experienced a reduced rate of type 2 diabetes of 30% and a risk reduction of 17% for cardiovascular disease. Weight lifting can also help manage and treat many conditions ranging from arthritis to depression, and also helps with blood glucose regulation and aerobic fitness.
Since weight lifting has so many benefits for women, this begs the question: Why aren’t more women lifting weights? It may have something to do with the myths out there regarding strength training and weight lifting for women.
One of the first body parts that gets noticed are your arms. While arms are a relatively small muscle group in the body, they are the most coveted. The arm consists of two major muscles: the biceps brachii and the triceps brachii. When training arms, most people tend to forget about the triceps and focus on the biceps. However, without the triceps development, massive arms are not possible.
Here are some of the best exercises to target these muscle groups and develop your arms.
Best Exercises for Biceps
3 x 12
3 x 8-12
4 x 10-15
Alternating Dumbbell Curls
3 x 10 (slow and controlled)
3 sets until failure
Best Exercises for Triceps
4 x 8-12
Triceps Rope Pulldowns
4 x 8-12
4 x 10 (heavy)
Triceps Pushdown Machine
3 sets until failure (superset with tricep kickbacks, light weight)
For each exercise try to increase the weight you are using for every workout by 1 to 5 pounds. At the same time, make sure you are able to maintain near-perfect form. Work on decreasing your rest breaks between sets on your higher volume sets. This will force your body to become more efficient at utilizing fuel. If you follow these steps, work hard, eat right, use the right supplements and sleep well, you will have massive arms in no time!
Want that extra arm pump? Compliment this workout with Platinum 100% Creatine! Creatine acts as a phosphate donor pool to hard-working muscles, allowing you to train harder, for longer. That means real gains in size and strength that can’t go unnoticed!
Stretching after training is a great way to jump-start the recovery process and could actually speed your muscle growth. Right after training is an ideal time because your muscles are pumped, and manually stretching helps them expand the connective tissue and fascia that surrounds the muscle. This can also improve their shape and enhance muscle separation – here are some key stretches for all your muscle groups.