Getting big biceps by age 50 requires proper training and diet. Resistance training sessions inflict muscle damage, and the food you eat provides the nutrients your body needs to build back bigger and stronger muscles. Even if your goal is to build big biceps, you should always try to train all muscle groups in the body equally to avoid imbalance and/or injury.
Which exercises for muscular and toned arms?
Shadow punching:
Shadow punching or kickboxing punching is one of the best ways to tone your arms without even touching weights. Remember to maintain your speed for maximum impact.
For your arms to be perfectly toned, you need to do at least 200 punches with each arm. You can also change direction while punching for maximum impact. For example, you can do the first 50 punches towards the roof, the next 50 with the arms forward, and the next 50 towards the ground. This is the best way to engage all of your arm muscles in shadow punching.
Tricep curls:
A chair or stairs are all you need to do triceps curls. The triceps muscle is located at the back of your arm and it takes maximum effort to tone it. But if you do tricep dips, you can easily tame this muscle group.
A few things to keep in mind: keep a firm grip so you don’t slip, go as far as you can go, come back all the way up, and lock your elbows out for the maximum stretch. Want to take this movement a step further? Raise one leg and work your core. Do 15 to 20 reps and five sets.
Lateral walk on the boards:
When you do planks, there is a lot of contraction in your upper arms. This is why a lot of free weight arm training is plank based.
Get into a plank position. Now move your hands and legs to the right. Then move them to the left and keep alternating. The loosening and bending movement will work the inner part of your arms and prevent fat from setting in. Just do 10 plank moves in one set and you can do four.
What equipment for a more efficient result?
For anyone looking to achieve toned and muscular arms, there is a range of equipment that can be effective.
Free weights like dumbbells:
They are often used to strengthen the arms because they help target specific muscle groups. You can use dumbbells to replicate any upper body strength exercise you can think of. But unlike other machines, dumbbells can be used easily in HIIT or interval type workouts. They also allow for a greater range of motion, which makes the exercises more compound in nature and allows you to lift a bit heavier.
Use them as a load for isometric exercises. Pick the lighter ones and do more reps. Choose heavier exercises and only do 5 of them. With free weights, you have so much at your fingertips.
Resistance Bands:
For those looking for a workout that specifically targets the arms, resistance bands are another popular option, as they provide resistance without requiring additional weight.
Unlike free weights, whose resistance depends on gravity, resistance bands use elasticity to create tension. They are therefore ideal for arm exercises, as they can be adjusted to provide different levels of resistance. Additionally, resistance bands are relatively inexpensive and portable, making it easy for people to work out at home or on the go. While not as versatile as free weights, resistance bands can be an invaluable tool for people looking to build strong, toned arms.
Chest presses:
One of the machines that you will frequently find in gyms. They allow a multitude of exercises for the whole body. On the other hand, here is the process to aim for to work your arms:
- The bench press is a great way to build arm strength. By using weights, you can gradually increase the resistance and work his muscles. The benefits of the chest press are not limited to muscle building. It can also help improve your posture and reduce the risk of shoulder injuries.
- Additionally, chest presses can help you increase your range of motion and improve your coordination. So, not only are they great for your arms, but they also offer many other benefits. Once you hit the gym, give them a try!
