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    Lift the bar while keeping your upper arms still, flexing only from your elbows down. Then bring the bar back to your forehead, and repeat. This move will make both your biceps and triceps burn. How to exercise arms & legs without bulking up. The bodybuilder look may be impressive to many observers, but others prefer a sleek, toned appearance without bulky muscles. Alternate bulk and cut cycles throughout the year and you’ll manage a balance of muscle gain and fat loss. If you like, you could also take a post-bulk break. The 4-day workout split is a training method built to maximize strength and progressions in the gym. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. After i bulked up by doing upper body exercises, my forearms were still skinny and weak. I exercised hard enough, long enough, and often enough to increase the size of my biceps, triceps, and a bunch of other muscles, but the exercises did not make my forearm muscles significantly bigger or stronger. Summing it all up. Bulking and cutting work extremely well… when it’s done the right way. When that happens, you end up gaining muscle, getting lean, and always looking at least good throughout the entire process, and looking great at the end of it. But when you do it the typical “wrong” way that so many people do? Off your knee, palm- up. Your elbow should be bent 90 degrees. Let the dumbbell hang down, and then curl your wrist up so your palm faces your biceps. After completing the set, switch arms to work the other arm. Biceps and triceps for women looking to bulk up in size, targeting the smaller muscles with isolation exercises will enhance their results. Wave good-bye to arm jiggle and get the sleek arms and stronger shoulders you crave with these upper body toners. Bicep curls work out the muscles in your upper arm. Hold a dumbbell in each hand with your arms straight. Curl the dumbbells up towards your shoulders. Pause briefly and lower them again. Do two or three sets of 8-12 repetitions. Do triceps dumbbell extensions to bulk up your triceps. Bicep curls work out the muscles in your upper arm. Hold a dumbbell in each hand with your arms straight. Curl the dumbbells up towards your shoulders. Pause briefly and lower them again. Do two or three sets of 8-12 repetitions. Do triceps dumbbell extensions to bulk up your triceps. I believe that bulking up is the most effective way to gain mass muscle. Taking the stay lean all year approach might help you build 5 pounds of muscle a year if you're lucky but taking the bulk up like you mean it will help you skyrocket 20-30 pound or more and actually make you look like someone who lifts weights! Anabolics also have a detrimental effect on blood clotting, bulking up arms.
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