4 Ways to Get Your Upper Body Ripped Fast for Summer When was the last time you took a good look at your upper body and biceps and even considered offering tickets to the gun show? Before you even open up that ticket booth for business get to work on beefing up those biceps and triceps with these arm exercises and tips.

Triceps:

The is the muscles towards the back of your arms and tend to be the most neglected since most guys put more time into their biceps. Think of strong triceps as a way to balance out the size of your biceps and overall arm muscles. You may be tempted to reach for a weight, but triangle pushups aka diamond pushups will get you the best and fastest results. Here is a video of how to do perfect triangle/diamond pushups.

Biceps:

The biceps are the most obvious arm muscle and the one that most guys notice and girls for that matter. There is no shortage of bicep exercises out there but with Spring around the corner, you will want to get ripped—fast. The standing barbell curl is still considered the quickest and simplest way to boost your biceps. Ideally, you will want to begin with a weight that challenges you at only three sets of ten reps. Check out this video on the proper way and form for doing standing barbell curls.

Consume more calories:

One of the biggest mistakes that most guys make when trying to gain muscle is not gaining enough calories in their daily diets. Muscle growth depends on the energy and fuel that you give it. Here’s a link to a handy blog on how many calories you should be consuming in order to grow your new muscles.

Rest:

If you plan on hitting the gym every day, you should also plan on slowing down your muscle gain. Your resting phase allows your muscles to rest and grow as well. Trainers recommend giving your muscles 48 hours or two days of rest time before hitting the weights again. By following that formula you will grow muscles at a faster pace.

Lastly, NEVER begin ANY new diet or exercise program without consulting with your physician FIRST.

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