Arm Gains in Less Time - Dumbbell Superset Arm Workout
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- čas přidán 15. 08. 2024
- Arm Gains in Less Time - Dumbbell Superset Arm Workout
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Building arms faster comes from indirect and direct training. Your pulls and pushes will hit arms - this is why compound movements are so important - they hit multiple muscles! Direct and indirect training is also a great way to increase exercise frequency, another key factor in making progress. If you're able to go from once per week to three times per week of training a muscle, this often increases muscle protein synthesis within the muscle, leading to better gains. Keep in mind that too much of a good thing doesn't always make it better, and it is possible to do too much volume on a muscle and not allow it time to recover or grow.
Once per week of direct arm training, coupled with your compound movements for shoulders, back, and chest on other days seems to be a nice balance for many lifters. Why do you want to build arms? Well, if you're building the rest of your body, strong and shapely arms tie in with your capped shoulders and well-developed upper back and chest. In other words, complete your superhero look!
For today's workout, all you need are 2-3 sets of dumbbells and an adjustable bench. We'll be doing supersets, as these work well for isolation movements. You don't need as much time to recover between supersets, as arm training shouldn't tax your cardio system too much. Aim for around 30-60 seconds between supersets.
Exercises:
1a). Decline diamond push ups
1b). Drag curls
2a). Skullcrushers
2b). Hammer curls
3a). French press
3b). Spider curls
4a). Incline kickbacks
4b). Seated partial rep curls
What workout or topic would you like to see next? Please let me know in the comments! Thanks for watching!
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Erin, I have been weight training for over 50 years and still truly love to watch your videos. I really enjoy how you explain things so fully. You look wonderful and you can't get that way if you don't feel what you are doing. Muscle is so beautiful and you wear it so well! I hope you continue to educate like you are now. It's so desperately needed.
Thank you so much! Keep up the great work!
13:57
😅😮😮😅 13:57 13:57 13:57 13:57 😅😅
A good teacher like no other. thank you.
Thanks Erin!!!! You are always amazing😊! I have two of your books and refer back to them all the time-you definitely know your stuff!!!!!
Your tips have really helped me over the past year. Thanks for putting out real content. You look great today!
Great info Erin. I have been lifting weights and working out my whole life, but I love watching videos where I still learn little tips. Thanks for mentioning the Mind-Muscle connection, I think a lot of people don't understand how important that part is.
Thank you so much! I love all your videos,🔥💯the way you explain and demonstrate, you are kind, beautiful, caring and giving of your time, knowledge and experience ❤️
Thank you so much Erin! Following you for a few years now has helped my training sessions so much. 💪 I definitely appreciate your help. 😊
You are fantastic, thanks for these wonderful videos. All I want to do is stay fit and enjoy the journey.
This is the only woman rooting for my success! Love you Erin, you’re appreciated more than you know
Super lovessss!❤❤
Go get ‘em!!
Hugs to you ❤️
Love this workout…this is my arm workout for tomorrow…today is legs 💪
A really greaaaat workout Erin❤ thank you so much for all your great work
Hi Eri , thank you for this video. You make it so easy to follow. I did the fist two sets with 8lbs and I felt the muscles work. I felt the burn. I always find your videos informative and inspiring.💪🏿🙏🏾
Thank you, Ann Marie ❤️
Thanks so much for the dumbbell workout, for those of us who kept their home gyms 😁
Thanks for checking it out, Deborah!
@@ErinSternFIT always appreciate the precision of your work and the clear concise way you explain the what the how and the why. You’re a champion
Thank you ❤️ You're explanations are sooooo helpful to me. In just a newbie
I needed this reminder. THANKS ERIN!
Hey, Erin! Let's watch today's episode. Love to hear you 🤍
I loved this workout! It really forced me to focus on my form. Thank you Erin for all of the great tips and cues! Looking forward to see the changes in my arms 😊
Erin it’s been a long time since I’ve hit the gym. This was a great workout !🙏🏼❤️👏🏻
Went thru this workout yesterday, loves it. Wonderfully sore this am! ❤
⚜️ Namaste Erin ⚜️
Masterfully encapsulated! Aesthetically demonstrated! Empowering! Vibrant! Motivational! Dynamic!
Thank you for providing the 'oasis' for changing lives with your most unique and inspiring 'you!'
Thank you, Erin, for you in my life!
With profound gratitude
⚜️ Namaste ⚜️
Girl how did you know I needed help with my arms!😂 Thanks for the help! 🙌🏼 🥰 Love the bangs!
Hi, Erin! It's my birthday today! 🥳
Many wondrous returns on this extraordinarily special day of yours, Jonathan.
Happy Birthday... 🎁
Namaste
Happy birthday!!
Hey Erin how are you beautiful ❤❤❤❤ that smile always brighten my day
@TheBulletzgottishow20.... a massive 'thank you' for subscribing! Appreciative!
Stay the course with gratitude
Namaste 🙏🏻
@@radhicalaukaran hey beautiful you’re welcome love
Thank you Erin for this arm workout.My upper body is my weakness
I love your workouts, thank you!
Can you please let us know how many sets of each exercises on all your workouts?
I appreciate this video so much
Goddess amongst Men.
Excellent Training and great explaining
thank you!
Unique combo of exercises, you amazing content creator! Blessings to you, gorgeous Erin! Keep them coming & can't wait for you to hit 300K 🙏🏻❤😇
Thank you so much, Muhammad!
Super thanks ❤
Thanks just what I needed training at home ❤
I should definitely try yhe dumbbell french press and spider curl combination for my arms.
Always great advice !
Taco, banana and now spaghetti in the awesome routine....lol. I'm hungry now! This is a great video Erin!!! Keep up the awesome work 😊
Great thank you!♥️🔥🔥
Thank you very_Erin
Happy new year in advance Erin mam 🎉🎉🎉❤❤❤ 0:44 0:44 0:44
Happy New Year!
Great video- thank you today is arm day will try this :) goal is arms shoulders like yours :) ps your hair looks great Erin
good stuff!!!!
Thanks, Manny!
Erin,
I am also wondering how many rep or is just what your comfortable with
Thanks in advance
I have fully fused wrists. How would I modify the drag curl? TIA.
Why do you start the bicep training with drag curls? Sorry if I missed the reason in the video.
❤ this erin thankyou
Thank you, Sarah!
I have massive asymmetry in my arms in appearance and strength! What do do?!
Bicep/tricep supersets
❤
Hey love! How many sets of these are we doing?
Sometimes I have a hard time activating my left tri
What brand is your top?
Very nice physique. And not you're not trying to be over the top with it. You know what you're doing.
Except boob implants a bit overdone?
If you have shoulder issues is this something i can still do (rotator cuff)
You look like you're in prep! What are competing in soon Erin?
Thank you! I’m thinking about going back to track and field ☺️
You have so many talents and are so strong! I could totally see you doing that! OR doing it on your channel and having collabs with other people on your channel! Win Win LOL
I haven’t done supersets in a long time. Yikes!
I would like to see how to make legs bigger,
Hi Erin. 12 to 15 reps for each exercise? Except partial curls,,,to failure.
Pushups to failure as well but that's how I'm reading it.
Maybe adjust to something like 6 to 8 based on if you're training light or heavy?
Can't add to playlist. I do not see option
These bangs look so banging cute on your face Erin. ❤️🌺
Thank you ❤️
erin are you worried about menopause? im terrified of losing all my muscle ad im late 40s and wondering if i should take HRT to maintain it
I’ve worked on my perspective on aging - it’s a privilege. So, however my body changes, I’ll adapt to it. That being said, I do regularly check hormone levels and will most likely work with my doctor should I need to boost hormone levels. There are so many diet changes, along with supplements and herbs that can help manage symptoms as well.
Lifting and doing high intensity training can help a lot with minimizing symptoms.
Caffeine makes hot flushes a lot worse, so avoid coffee when you get to menopause
I learned that from Lenda Murray.
i wasnt referring to symptoms - purely about muscle loss.
Erin I Love Your Channel Love Your Information.You are a very beautiful Women.Keep it Up!
🤩👍💪❤
There are so many other movements they could teach him. The thought that some creep anywhere on the planet is enjoying this & has the child’s image sends chills. Protect our children please
I don’t think you’re commenting on the correct video…
Too difficult for beginners
Lower the weight and do pushups on your knees. Give more rest in between the supersets.