Welcome to the gun show!

O.k. y'all, I'm back. It's time to start our quest toward sculpted arms. I know everyone is waiting to get those nice chiseled triceps and biceps. So let's get moving.

Before we get into the exercises, let's talk about the difference in strength vs. appearance. There are different exercises and different ways to do these exercises in order to accomplish strength and appearance. I want to start off with making you strong first. Doing resistance training using your own body weight is a great way to start for beginners and not-so beginners as well. It's great muscle maintenance and something you can do anywhere-no gym required.

For appearance there are two types: toned and chiseled. For toning, you will need to do more reps with lighter weight (or less resistance). For the chiseled look, you will need less reps with more weight (more resistance).

Strength First

Before you all take off to the gym to tackle weights though let's talk about gaining strength first. There are many of you out there that can't even do a real push-up right now and that is the goal before you ever touch a set of weights. When you do graduate to weights, my recommendation will be for you to use free weights instead of machines. You'll gain way more strength and you'll see results faster. The range of motion on free weights can be greater also, working the full range of muscles in your arm (for tone). You can also isolate the same muscles to concentrate on appearance. I'll elaborate on this later.

Start at the beginning

So where do you start? Push-ups if you haven't already guessed. For my short stint at the army academy we never touched the weights and I have to admit I was the strongest I'd ever been at that time. (I've been stronger since :-)

When you start push-ups, I'd like for you to set a goal: 10, 20, 30, 50 in one set. Keep a journal. Document where you start. Maybe you can't do a full push-up, then start with your knees on the ground behind you, feet crossed at the ankles. Extend your body until your upper body is as parallel to the floor as it can be in this position.  Keeping your arms wide is a good way to start, but a more advanced level will have your hands in closer--preferably right under the shoulder blades. (Closer still if you're feeling strong.)

If even knee asistance feels impossible for you, try the wall version of the push up. Stand about a foot or two from the wall. Put your hands on the wall shoulder width apart and bend your elbows leaning into the wall and pushing back out til your arms are straight. Don't get discouraged you'll soon be on the floor with the rest of us.

For those of you who can do a real push-up (without knee assistance), do it. Even if you can only start with one, do it. Make sure your bottom isn't sagging or perched upward giving you the hilltop affect. Keep your body as straight as possible. Take it slow, down and up - pause, then again down and up. Complete three sets a day if possible. Make sure you give yourself ample amount of time between sets (doing the ab workout between sets is a good way to guage; give yourself about 10 minutes between the sets). You may need more time, but make sure you are able to complete the same amount in each set if possible. Add one more to each set if you can. This will help you get stronger and increase your reps in each set over time.

After each set stretch your arms good, this helps your muscles retain what you just did better. That's it the first step to those killer arms. I suggest you at least reach 20 push-ups in one set before moving on to weights.

Next we'll add the pull up and curls!