1. Dual Movements
A dual movement combines two separate exercises and merges them into one. An example of a dual movement is a dumbbell curl with an overhead press. The two movements are not completed simultaneously. In this dual movement, you curl the dumbbells to your shoulders and then press the dumbbells overhead. Dual movements catalyze leaner arms by increasing the energy expenditure of exercises. A dumbbell curl with an overhead press will burn more calories than an individual dumbbell curl or overhead press. Dual movements also force you to choose lighter weights for exercises. The lighter weights help avoid muscle bulking. These movements will still increase strength while helping you get leaner arms with weight training.
2. Single Joint
In 2000, the Human Performance Laboratory at Ball State University conducted a 10-week strength training study, looking at two groups. Both groups performed four multi-joint exercises (e.g. bench press/squat), but one group added two single-joint exercises, biceps curls and triceps extensions. At the end of the study, both groups added muscle mass. However, the Human Performance Laboratory found that direct arm training produced no additional effect on arm size or strength. This study indicates that single-joint exercises will not only avoid muscle mass growth, but may assist with getting leaner arms.
3. Functional Strength Training
Functional strength-training exercises utilize reflex responses to maintain balance and/or have a high carryover into work or sport. An example is simulating a golf swing with a resistance cable. Functional movements, such as the resisted golf swing, have been proven to improve strength, power, endurance, flexibility, coordination, balance, agility and speed. While providing all of these superb health benefits, functional strength training has been shown to limit muscle growth. You can complete functional strength training exercises with added variations. Many health clubs let members use balance balls, medicine balls, resistance bands, balance boards and BOSU balls for functional strength training. These items can also be found in retail stores for home use, and all keep you fit while limiting muscle growth. Be sure each functional strength-training exercise utilizes as many muscles in the body as possible. Exercises using upper and lower body muscles are ideal.
4. Circuit Training
Circuit training is the completion of various exercises for different body parts with little to no rest between sets. An example of a circuit is an exercise for the chest, followed by an exercise for the back, and then shoulders, biceps and triceps. Circuits allow you to perform more work in less time. Circuit training increases caloric expenditure, strengthens the heart, reduces stress on individual joints and increases endurance. The one aspect circuit training does not do is build muscle. Use circuits to assist you in getting leaner arms with weight training.
A dual movement combines two separate exercises and merges them into one. An example of a dual movement is a dumbbell curl with an overhead press. The two movements are not completed simultaneously. In this dual movement, you curl the dumbbells to your shoulders and then press the dumbbells overhead. Dual movements catalyze leaner arms by increasing the energy expenditure of exercises. A dumbbell curl with an overhead press will burn more calories than an individual dumbbell curl or overhead press. Dual movements also force you to choose lighter weights for exercises. The lighter weights help avoid muscle bulking. These movements will still increase strength while helping you get leaner arms with weight training.
2. Single Joint
In 2000, the Human Performance Laboratory at Ball State University conducted a 10-week strength training study, looking at two groups. Both groups performed four multi-joint exercises (e.g. bench press/squat), but one group added two single-joint exercises, biceps curls and triceps extensions. At the end of the study, both groups added muscle mass. However, the Human Performance Laboratory found that direct arm training produced no additional effect on arm size or strength. This study indicates that single-joint exercises will not only avoid muscle mass growth, but may assist with getting leaner arms.
3. Functional Strength Training
Functional strength-training exercises utilize reflex responses to maintain balance and/or have a high carryover into work or sport. An example is simulating a golf swing with a resistance cable. Functional movements, such as the resisted golf swing, have been proven to improve strength, power, endurance, flexibility, coordination, balance, agility and speed. While providing all of these superb health benefits, functional strength training has been shown to limit muscle growth. You can complete functional strength training exercises with added variations. Many health clubs let members use balance balls, medicine balls, resistance bands, balance boards and BOSU balls for functional strength training. These items can also be found in retail stores for home use, and all keep you fit while limiting muscle growth. Be sure each functional strength-training exercise utilizes as many muscles in the body as possible. Exercises using upper and lower body muscles are ideal.
4. Circuit Training
Circuit training is the completion of various exercises for different body parts with little to no rest between sets. An example of a circuit is an exercise for the chest, followed by an exercise for the back, and then shoulders, biceps and triceps. Circuits allow you to perform more work in less time. Circuit training increases caloric expenditure, strengthens the heart, reduces stress on individual joints and increases endurance. The one aspect circuit training does not do is build muscle. Use circuits to assist you in getting leaner arms with weight training.
