Exercise & Fitness

In my experience in training women, guns are almost always an area of common interest. Specifically, women tend to store fat in the triceps area, often with the dreaded bat wings. Four sets of 30 reps triceps kickbacks with weights 5 pounds of neoprene do not cut the mustard. However, it seems the program that most women in commercial gyms today. I guess the lack of knowledge, along with the "herd" mentality probably has a lot to do with this effective choice of programming. To get great definition and shape to the arms, you have to train hard. This means that the compound movements use, heavy weights and short rest periods. Note: These programs are for women who have been training for at least 3 months … and not for the faint of heart!

Program # 1

Strength

Programs are excellent for strength construction definition in her arms. The best results are achieved through the use of a Full Body routine three times a week. A general strength program include compound movements for the Whole Body, while the use of rest periods of 60 to 90 seconds. It should only be able to do one or two representatives the end of each set. The last series should continue to muscular failure (with a guard, of course!).

Here is a sample of training:

3 sets; 4.12 repetitions with 60 seconds rest between sets

(No Exercise A1 to A2, etc. Repeat circuit 3 times. Move to circuit B)

A1 Barbell Bench Press

A2 Barbell squat

B1 Assisted pull up – use different grips each set, top to bottom, ie under the table, and neutral

Bb B2 Straight Leg Deadlift

C1 Dumbbell Press General

C2 Row Machine

D3 skull Dumbbell crusher

D4 Dumbbell Biceps Curl

This is a very hard training. After 6-8 weeks, it is time to move to hypertrophy.

Program # 2

Hypertrophy

Hypertrophy literally means to increase the size of muscle fibers. "Oh, no, I do not want me to define just great …!" It could be your answer to make a program of hypertrophy. Well, even the lifting of increasing muscle size will not carry you so big. Please read my article on women and the heavyweights to dispel this myth ( http://tinyurl.com/ylpp2kz). The truth is that hypertrophy programs are excellent for reducing Body Fat below the skin as well as the creation of definition. This program is more intense the force due to the shortened rest periods. Again, you should have a representative or two in the tank at the end of a set.

Here is a sample Training:

2 sets, 8-12 repetitions with 15-30 seconds rest between sets

Drop puts in Bicep Curl and skull crushers – Choose a weight that you can complete 8-12 repetitions. Make a set and put the weight of 10%, to 3.6 repetitions, the weight drop of 10%, and 2.4 repetitions do … intense!

(No Exercise A1 to A2, etc. A Repeat circuit twice. Move to the circuit B.)

A1 Dumbbell lunge

A2 Cable fly

A3 Bench press with dumbbells

B1 Swiss ball hamstring curl

Lat B2 down

B3 Body weight inverted row

Thrust C1 Sidebar

Increase Dumbbell C2 lateral

C3 overhead dumbbell press

D3 Dumbbell bicep curl

D4 crusher Dumbbell Skull

This exercise is very difficult … but I know that you can. After 6-8 weeks, it's time to move on to Tabata.

Program # 3

Tabata Training

Tabata training is an intense 4-minute interval protocol 20 seconds of using

Working with 10 seconds rest. This is a routine repeat very high, with short rest periods. Your arms will burn in the end … trust me.

This training is named after Dr. Izumi Tabata, who studied this protocol at the National Institute of Sports and Fitness in Tokyo, Japan. What he found was surprising: after only 6 weeks of testing, subjects increased anaerobic threshold of 28%, and also increased their VO2 max of 14%. On top of that, COPD (see my article on a cardiovascular workout intensity to get details COPD) created from this exercise substantially increased the number of calories from fat burned after exercise.

Tabata is not for the faint of heart. They are very difficult and students must have a base of at least eight weeks of endurance training under his belt before try Tabata. Here is an example program:

A1 Dumbbell bench press 20 seconds

Rest 10 seconds

Repeat 7 for a total of 4 minutes of work

B1 cable squat and row

C1 Swiss ball hamstring curl

Barbell bicep curl D1

Bank E1 immersion

These programs are excellent development of the arms. Remember these general rules: Use periods when you load heavy, shorter rest periods, and change your program often. While do this, the arms should continue to develop. You could go to a program after tabata strength to switch back. Or, if you're working three days a week, you could do each of these programs one day a week. Have fun, and I know what you think of these exercises!

About the Author:

Kurt Rawlins is a fitness professional, Certified Strength and Conditioning Specialist, and author. He specializes in helping professional women in Chicago shape and tone their muscles into fat-burning machines so they can wear whatever they want, and feel healthy and confident doing it. Visit his website at www.kurtrawlinsfitness.com to sign up for his free e-newsletter with valuable fitness and nutrition tips.

Article Source: ArticlesBase.com – 3 Advanced Strategies for Women to Shape and Develop Sexy Arms

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