Creating Tonned Arms...my ways of making it possible

Here's my formula for creating tonned arms

1. Antagonist Workouts - Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I've had great success performing a biceps exercise, immediately followed by a triceps exercise. For example, if you're performing three sets of dumbbell curls and three sets of triceps dumbbell extensions, you would perform the curl movement, and after completing the goal reps, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps). This allows you to use more weight poundage because the opposing muscle group gets a bit of a "rest" as you work the other muscle. This is my all-time favorite way to work arms, and I've had my best success with clients using this method.

2. Time Between Sets - I've found that arms respond quite well with a 45-to 60-second rest between sets. Using our antagonist workout example: in point #1 - After performing the biceps curl and triceps extension, one would wait no more then 45 seconds and then repeat the cycle. People tend to wait longer, or they repeat a set too soon. There has to be some time allotted for recovery, but not so much that you begin to get stale. This allows you to do more work in less time and pumps blood volume into the arm.

3. The Tweak - This special move is for the biceps muscles, not the triceps (back of the arm). The tweak refers to a simple move that will provide great results. For example, when performing a biceps curl with a dumbbell, most people will curl the weight up towards the upper arm and then return to the starting position and repeat. The fact is, they missed a critical move. When curling the dumbbell to the upper arm, you should turn the 'pinky' finger and wrist in the direction outside of the shoulder area as you approach the top part of the movement. This slight tweak provides a perfect biceps contraction and you'll definitely feel and see results from it. The entire movement - Curl -and-tweak is one movement, so don't separate them.

4. Specialization Days - Although I did make the initial comment that one should always strive for a symmetrical appearance, I also believe that using a specialized approach for specific periods provides great value. For example, for a four- to six -week period, add three to four additional sets for your biceps and your triceps in one of your weekly sessions. Don't try this in every workout because you'll simply over work them. Just one day per week, try adding volume (more sets). This will force your arms to adapt to an increase in overload. If you have time, you can even just add an additional workout day and make it just an arm workout session (no other muscle groups) for four to six weeks.

5. Lower Body Fat - You won't get great- looking arms with elevated body fat levels. Sometimes some of my new female clients tell me that they hate the flab on the back of their arms and want to know what exercises will make the arms sleek. It doesn't quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise, - you'll see your arms develop the way you want them to. The muscles will develop slightly from your workouts, and your reduced body fat will then create sleek muscles.