It can be challenging to lose flabby arms because most people miss the most crucial parts of the puzzle when they exercise. Women typically neglect arm exercises because they falsely believe doing so will make them appear bulky and masculine. In fact, strength training for the upper body has several benefits, including improved performance in other types of exercise and a leaner, more defined physique. Therefore, don’t miss out on some golden tips from WhichChoose if you’re looking for a solution to your saggy upper arms. Let’s go on and learn more by reading on!
How To Get Rid Of Flabby Arms?
Remember that if you want to get rid of the flabby arms, you need to have these simple points in mind.
- Keep your repetitions high (24-26 repetitions per set)
- No more than 4 sets per exercise
- Use lightweight (light enough to perform up to 26 repetitions but heavy enough to make your 26th repetition the last one of the set)
- Fast and controlled repetitions (keep the repetitions in a fast rhythm)
1.1. Keep Your Repetitions High
This is one of the most important key components for getting rid of those unwanted flabby arms.
If you’re keeping your repetitions low due to having too much weight, then you will only increase the size of your arms, making them look bigger while increasing your strength. Since we aren’t trying to increase muscle size, we need to have our repetitions in the 20′s with lightweight.
The weight you will be using needs to be heavy enough that you can’t go past 24-26 repetitions but light enough to be able to do all of them, with the last three repetitions struggling to finish. This is the perfect “weight” you should be using if you want to get rid of the flabby arms.
1.2. No More Than Four Sets Per Exercise
Working out your arms shouldn’t take longer than 30 minutes to complete. Anything longer than that, and you’re slowing down your progress big time.
Spend about 15 minutes on your biceps and 15 minutes on your triceps. If you have extra time, you could also spend about 5 minutes on your forearms as well.
Recommended: 3 different exercises for your biceps with four sets on each exercise. The same goes for your triceps.
1.3. Use Lightweight
As we mentioned earlier above, you need your repetitions high, so you need to lower the amount of weight you are using. Keep the weight light, but don’t go too light because you will waste your time at the gym. Make sure your weight is heavy enough to make your exercises challenging but also to keep the numbers intact.
If you would like to gain muscle mass, you would need to do the opposite, lift heavy with low repetitions. If you don’t want to increase muscle size, we suggest you stick with the lightweight and high repetitions program.
1.4. Fast and Controlled Repetitions
This is simple, keep yourself motivated and focused on your workout if you want results. Performing slow repetitions or negative repetitions will cause you to gain strength but also muscle size.
We need to focus on getting rid of the flabby arms before we try to gain muscle size if that’s what we’re after that is.
Best Exercises For Flabby Arms
Top bicep exercises for getting rid of flabby arms.
- Barbell curls (3 sets x 24 repetitions)
- Alternating dumbbell curls (3 sets x 24 repetitions)
- Bicep cable curls (3 sets x 26 repetitions)
Top tricep exercises for getting rid of flabby arms.
- Tricep cable pushdown (3 sets x 26 repetitions)
- Dumbbell tricep extensions (3 sets x 24 repetitions)
- Reverse grip tricep pushdown (3 sets x 26 repetitions)
It’s not hard to get rid of flabby arms as you think, but you need to nail the essentials during your workout, or you’ll be setting yourself back. WhichChoose offers those above four key things to help you hone your arm muscles.
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