If you’ve been lifting weights in the gym for months but still don’t see your arms getting stronger, you’re probably making two common mistakes.
According to fitness experts, many gym goers – especially women – do the wrong exercises and lift weights that are too light.
Amy Schemper, LA-based personal trainer and owner of virtual gym BodyFit Athletic Club who has more than a decade of experience in women’s strength training, says spending too much time on one body part is “the biggest mistake I make. ” .” “‘.
When it comes to building muscle for exceptionally “powerful, sculpted arms,” don’t just focus on the triceps and biceps, she says.
Friends actress Jennifer Aniston is known for her impressively toned arms, which many would like to recreate. However, experts say most of us are exercising incorrectly
As a result, other muscle groups in the body are inevitably neglected.
“We have to train the whole body for strength and cardio and consider our diet,” she told Parade.
“If you only train one part of your body and expect fat loss and muscle definition in that area, it’s simply not possible.”
“Building common muscle fibers helps reassemble the body everywhere.”
She adds that building forearm and grip strength—for example, by doing push-ups or planks—can help the muscles in your upper arm handle more weight.
Similarly, strengthening the core muscles ensures better form during biceps curls and therefore increases the benefits of the exercise.
Basically, the stronger your other muscle groups are, the heavier the weight you can lift.
Then there is the second most catastrophic mistake: lack of ambition.
“Another big mistake is being afraid to lift heavy loads,” says Schemper. “To build strength and see definition in our arms, we need to gradually overload the muscles.”
She says this can be achieved by using heavier weights or higher repetitions and changing the pace.
“But the key is to challenge the body,” she adds. “If something feels too easy, it probably is. Listen to your body and make sure your first few reps of a set feel easier and your last few reps feel pretty hard.”
Madonna, seen here at the Vanity Fair Oscar party in 2009 at age 51, is another celebrity with sculpted arms. In 2018, Vogue magazine said she had “the best arms in Hollywood”.
Other fitness professionals recommend starting with around 10 pounds and, when it feels easy, increase to 20 pounds, followed by 30.
Schemper suggests doing “compound exercises” that work multiple muscle groups at once, such as overhead presses and bent-over rows.
This means you get more for your money, she says.
“For muscular arms, do a variety of exercises, including cardiovascular and strength training, and watch your diet.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
