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Arm Workout Time

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How Long Should I Train Arms?

arm workout time

In the good old days when bodybuilding was just starting which was well over 50 years ago competitive bodybuilders used to train for hours at a time. But the scientific studies and the birth of Sports Science as well as the boom in the fitness and bodybuilding industry has changed everything.

With the health and fitness boom which started in the early 1980ís people started spending money on doing specific research to find out which is the best way to get results if you want to gain muscle. That was when more and more studies started showing that the answer was quality and not quantity.

Today we know that training with a high intensity for more than 45 minutes is not only a waste of time but is completely counter-productive. Studies now prove conclusively that training more than 45 minutes with a high intensity will not only stop the anabolic effect but also will start the breakdown of muscle and only achieve a catabolic effect which is the breakdown rather than the build-up.

The answer to the question above should be answered in sets and reps rather than the actual time that you spend training. The reason why this is important is that you need to train with a high intensity which means that you should rather concentrate on resting less between sets than lifting heavy and resting a lot between sets.

The days of chatting to your mates at the squat-rack when you are trying to workout have passed us by and we now need to take our training seriously if we want to gain muscle. Selecting the correct amount of time to rest between sets and the correct weight to lift is obviously going to depend on how long you have been training.

If you have been training for more than a year then it is highly recommended by the experts that you do not more than 9 sets in total for your biceps and 9 sets for your triceps. This is a lot and should be done with advanced weight trainers only because if you add them up you will doing a total of 18 sets for arms.

The experts also recommend that you divide your training into 3 sets for strength using around 6 to 8 reps, 3 sets for gaining muscle size doing 8 to 12 reps and 3 sets for endurance doing 12 to 20 reps. Obviously the rest time between sets is a vitally important factor which is going to depend on how strong and fit you are.

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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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