Go sleeveless: Armed with great arms

If you think biceps and triceps workouts are only for men, think again. Every girl should have arms that she’s proud to show off in her sleeveless tops and cocktail dresses. Firm and well-toned arms accentuate your figure and make you look and feel better no matter what you wear. A symmetrical physique needs to be accessorised by shapely biceps, triceps, and shoulders. Besides, they will also make you a stronger and better lifter. If you’re apprehensive of curling hard and heavy for fear that you’re going to look like a she-hulk, here’s a reason not to be. Even men don’t build muscles in the blink of an eye, and women don’t produce nearly enough testosterone. So, fret not – there will be no sleeves ripping to accommodate mountainous muscles.

One of the best things about training your biceps and triceps is that you don’t have to necessarily work them directly, so you don’t have to spend additional time at the gym just to work your arms. Whenever you do pulls like lat pull-downs, or rows to train your back, you indirectly work your biceps. Whenever you do any pushing movements like push-ups, or presses to work your chest, you also work your triceps. Lift hard on your chest and back days, so you won’t be needing to do any direct arms workouts. Besides, biceps and triceps are smaller muscles, so you won’t be getting much metabolic benefits from training them; compound movements that work both your biceps and triceps is more than enough.

Most biceps and triceps workouts are based on two exercises – the curl and the extension. These exercises work by taking the muscles through their natural function with resistance. Your biceps contract to flex your elbow as you bring your hand toward your face, and the triceps contract to extend the elbow as your bring your hand down from your face and straighten your arm. There are many variations of the movement but the principle remains the same: curls flex the elbow, and extensions extend the elbow. Now, you must be wondering and eager to know how your muscles respond to these movements. Whether you flex or extend, the movement must be met by some amount of resistance if you wish to recruit muscle fibres. Most women do a lot of curls with five-pound dumbbells when the secret lies in straining your muscles, not in the amount of curls you do. Ladies, it’s time to straighten that out: multiple reps with zero weight will not get you Michelle Obama’s arms. The heavier you go, the more muscle fibres you need to move the weight. Challenge your muscles consistently to work and to change, and you will see them respond by growing. Go hard, or not at all.

Whether you are a regular or a newbie, professional assistance is always recommended when it comes to trying out new workouts or changing your regimen. If you already are a member of any fitness studio, speak to your trainer. For you newbies, help is at the touch of a button. Gympik.com, an online fitness portal, will help you connect to various fitness studios and professionals in your area. For instance, if you are based in Mumbai, you may check these centres out: Shape & Curves Fitness in Bhandup, Reebok Fitness Studio in Khar West, Your Fitness Club in Sion West, Mickey Mehtas 360 Wellness Temple in Malad West, and Snap Fitness in Goregaon.

So, ladies, work hard and get ready to go sleeveless in just a few weeks!