If you are looking to build bigger and stronger biceps, then you need to find out more about isometric exercises for your arms.
The reason I say that is because isometrics is one of the few — scientifically validated — exercise protocols.
You see back in the 1950s, two German doctors performed scientific trials to determine if isometric exercise was effective in increasing strength. The end result was — they determined isometric exercise can increase your strength by as much as — 5% per week!
Most of these experiments were done using free hand isometric exercises. And they used a Bullworker like device to measure strength gains.
Today, you can achieve faster and greater results using an isometric exercise device. They are inexpensive and allow you to perform many more exercises than freehand isometrics. In addition, using isometric exercise equipment allows you to utilize the proven method of increasing strength and muscle size — Progressive Resistance.
You see there are only three ways that you can train, in my opinion. You can train for:
- Increasing strength
- Increase muscular size
- Muscular endurance.
Each of these workout protocol requires a different amount of rest, repetitions, and sets. However, they all require you continue to increase the resistance or weight used to perform the exercise.
Simply doing an exercise such as push-ups for 100 or more repetitions does not do anything to increase your muscular strength or muscle size. Doing push-ups in this fashion will merely increase your muscular endurance.
By the way, one of the myths about isometric exercise is that it increases or raises your blood pressure. Well, there’s something revolutionary. When you perform any exercise you will raise your blood pressure.
Of course, when performing any exercise make sure that you never hold your breath during the exertion or contraction phase. But more on this later.
If you take my advice and use isometric exercise equipment you can use various types of devices in your isometric training. You can use resistance bands, dumbbells, barbells, weight vest, even a can of tomato soup.
The important thing is that you continue to increase the amount of resistance that you use in each workout. This will cause your muscles to become stronger and the muscle fibers will become thicker. Thus, giving you greater muscle size and strength.
One of the major benefits about iso-tension exercises — is that they can be done anywhere. You don’t need a lot of room and you don’t need a lot of equipment.
The second best thing about ISOs — is that they don’t require a lot of time.
Isometric Exercises for Your Arms – Static Contraction
When working out to build up your arms. You want to use a static contraction that lasts between 7 to 10 seconds. Make sure that you utilize proper breathing in each exercise. As mentioned earlier, breathe out during the exertion phase.
If you’re looking to make your arms grow — remember that the back of your arm — the tricep muscles — are the biggest part of your arm measurement.
Isometrics At Your Desk
If you have a busy schedule — you can do a simple isometric exercise that will develop your biceps right at your desk.
Here’s how it works:
1. While sitting at your desk, with palms facing upwards — place them directly on the bottom of the desktop.
2. Keep your elbows at a 90° angle
3. Then simply push your palms upwards against the desk top. Hold the contraction for 7 to 10 seconds
4. Make sure you breathe outwards during the contraction.
This simple exercise can very quickly provide you with greater bicep strength and size.
By the way, this exercise is very similar to doing a dumbbell or barbell curls. To add greater definition to your bicep — immediately after doing the exercise — flex your biceps as hard as you can and hold it to a count of 10. (This is the same method that Arnold Schwarzenegger used to shape and define his arms.)
To increase your strength and the tricep muscle — you can do this simple exercise.
And it can be done right after a bicep exercise described earlier.
1. Stay seated at your desk
2. This I place your palms on top of the desk
3. Make sure your elbows are bent at a 90° angle or as close as possible
4. Keeping your back straight — breathe out during the contraction phase — and press your palms downwards on the desktop.
5. Hold the contraction for 7 to 10 seconds.
To increase the benefit of this exercise, immediately after performing it — flex your triceps by straightening out your arm and contracting your triceps as far back as possible.
This is an excellent exercise that will firm the back of your arms.
There you have two simple isometric exercises for your arms. Begin today to do them and in no time at all you’ll be surprised at your gains.