The mission for any beginner should be to find a mixture of workouts that will test their bodies, but still give themselves something to work up to. Consistency is one of the most fundamental rules when exercising. Sometimes keeping things somewhat scaled back is necessary for certain individuals to be able to keep up with day to day workouts. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

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Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. In the meantime, get to work with these exercises in order to get used to working your muscles.

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Biceps brachii – The Two muscles at the front upper arm that runs from the elbow to the shoulders. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps). Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

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Triceps brachii – The Three muscles at the rear upper arm that run from the elbow to the shoulder. The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

Forearm – The several smaller muscles that run from the elbow to the wrist. There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms.

If you can get a system down to incorporate these areas of the body, you will achieve the goals easily that you set for your arms and arm strength. Like with any workout you do, you must be consistent. Also for is really big when doing your arm workouts, so remember that less is more sometimes. Using less weight in the beginning until you have the form down is good practice. Best of all, all you need is some simple free weights and a workout bench.

technicaAuthor: Crossfit Tecnica
Crossfit Tecnica is an award winning Crossfit Tampa fitness gym.