toning up arms..

Normally individuals with arms that are presumably hard to develop shape and tone suffer from 3 unintended errors

the first is not incorporating enough whole food protein..- because arms are involved in every activity dealing with upper body ..whole food protein is needed to repair and resupply muscle tissue dismantled during sets sequences and a series of lifts. if a small amount off say 1 gram per meal per day is missing, this can mean the difference of more than 20% loss to your ability to develop the muscle your want.

thats the food energy intake side..

to fill out the arms that say yes to a sexy dress or fill out a sleeve like a well crafted bread loaf i dont just do a set then stop, do a set then stop

..string exercises in a Motorskill sequence. Instead of just doing a set then pausing , doing a set then pausing or trying to always plank..which is essentially an isometric hold with your body weight..

Work at stringing together at least a combination of sequences on the area itself..Rest pause is mostly a size and general conditioning. Flappy back of the arms is a lack of muscle density not being filled out by glycogen.

Your motorskills are the precursors to all biomechanical movements.. so a bicep exercise routine performed as a string instead of rest pause would look as follows. The format you are reading is called motorskill notation [msn] and permits customization and the exact translation of how your brain interprets an exercise for physical conditioning purposes

This means an exercise program can be short coded ( drafted in motorskill notation) exactly the way physical learning happens. You are able direct movement of your muscle without guess work of what your body intends to accomplish as the end game.

Routines can now be created based on themes. I named this bicep routine as: _Biceps Unbound 2.0_

Bicep Cable curls --> [ E|S =25 ] [ F|T = :15sec ] [ A|R =:12sec ] [ S|S =12@?lbs ]

Hammer curls --> [ P|T =15 ] [ I|H ] =:20sec] [ Vsc = 10ea @ 8lb, 10lb ,6lb ] [A|R = :12sec]

Concentration curls--> [ S|S = 15@ ?lbs ] [ A|R = :20 ] [ S|S =12@?lbs ] , [ F|T = :20sec ]

Reverse curls --> [ I|H = :20sec] [E|S =20@?lbs] [F|T =:15 sec] [I|H =:12sec] [ A|R = end]


How above reads is as follows:

Perform an endurance set for 25 reps, followed by a bicep stretch for 15 seconds , rest for 12 seconds
then do hammer curls using a pumping transition followed by an isometric hold, to a vertical strength curve...using 8pounds, then 10lbs then 6lb pounds of weight. do not be intimidated by the name vertical strength curve all this is three weight amounts increasing and decreasing in strength difference utilized inside each set to each other.

This exercise string ends with a 12 second active rest. Concentration curls follow and starts up with a standard set, active rest, standard set again and finishes the string with a stretch.

reverse curls begins with an Isometric hold followed by an endurance set, then a stretch, another isometric hold with the completion of the routine ending with an active rest.


On the back of the arm -Triceps your task is to braid and rebraid all three landmarks of this muscle. The two most effective motorskills for braiding and rebraiding the back of your arm is the isometric hold [ I|H ] and endurance sets.[ E|H ]

simply use the above string and switch out bicep exercises for tricep exercises.. now you have a routine called TRICEPS UNBOUND 2.0

If you do not know other back of the arm tricep exercises besides dips, friend me .. i have tricep exercises that does not require a gym or a bunch of equipment or depend on body weight alone.

Will be happy to forward at least more exercises that will help fix, shape, and tone back of the arm sagging.

best to you

Dances with Wow