With our nutrition expert, Brennan J. Robertson Ask Brennan J. Robertson a question about nutrition Question Archive What exercises will help me build upper arms after losing 20 pounds over one year? I golf and bike from April to November, then walk every day during the inclement weather. Brennan J. Robertson's Response

Building upper arm strength and size is one of the most common goals among all trainees. Here are some points to remember:

1. Your arm size is determined by your biceps and triceps, with the triceps accounting for the majority of the mass.
2. Gaining size in the arms is best achieved when approached from a total body perspective. In other words, in order to increase your arms you must be prepared to work your legs, chest, and back as well.
3. Some of the best biceps- and triceps-building exercises are those that also involve other muscles. These would include pull-ups, chin-ups, bench presses, parallel bar dips, squats, and dead-lifts. Be sure to include these as part of your regular biceps and triceps exercises, like dumbbell curls and triceps press-downs.
4. Mix things up. There is a lot more to exercising than "three sets of ten." Read books on resistance training and discover new routines. Be sure to alternate your program and change it up every 4 to 6 weeks.
5. Lastly, be sure to pay attention to what and how much you are eating. Your nutrition habits and the way that you eat will account for approximately 80% of the results you will see at the gym. Follow a nutrition program that is right for you, your body, and your goals. If you would like to obtain a personalized exercise and nutrition program (with workouts guaranteed to build your arms), be sure to check out my site: www.ebodi.com.

Ask Brennan J. Robertson a question about nutrition

Nutrition Question Archives

A friend told me that a vitamin D supplement will help in avoiding the winter blues. Is this true? Are bananas fattening? Are pineapples high in calories? Are there any foods I should be eating more of to ward off the common cold? Can you explain to me the difference between "good" carbs and "bad" carbs? Do fruits and vegetables have protein? Hello Brennan! I have type 2 diabetes, and I'm wondering if all the hype about vitamin supplementation is in fact beneficial for my condition? How beneficial is the Eat Right 4 Your Type diet? I am a student on a low budget. How can I eat healthy? I currently take a water pill daily and I am concerned about the amount of potassium my body is losing as a result of taking this pill. What fruits and vegetables with high levels of potassium should I be eating more of to offset this loss? I have been considering the benefits of a dietary detox. What can you tell me about body cleanses? I have known about the benefits of drinking gogi juice but just recently heard of the açai berry. What is it and how would it benefit my health? I want to start taking an omega-3 supplement as I don't like fish. You had recommended one with a high EPA. How high should I go, and can you recommend a brand? I'm new to supplements! Is honey a good substitute for sugar for a person with diabetes? My daughter has colitis and has been advised to follow a low-fibre diet. Which foods should she eat and which should she avoid? My New Year's resolution is to take better care of my body. Is there anything you can suggest to kick start a year of healthy living? My sister has liver disease. Is there a certain diet she should follow? My son has been drinking a juice that claims to be loaded with adaptogens. What are adaptogens and are they safe to take? What are good dietary sources of Vitamin D? What are probiotics and should I be taking them regularly? What foods are good for someone with irritable bowel syndrome (IBS) and which foods should be avoided? What is organic produce and is it more nutritious than conventional produce?

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