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Do you dream of having arms like Mark Wahlberg? You’re not alone. He’s got some of the most impressive arms in Hollywood, and it’s no wonder why so many people want to know his secrets. In this blog post, we’ll share how you can get arms like Mark Wahlberg using simple exercises that you can do at home. So keep reading to learn more!
Wahlberg has a pretty intense routine that he does for his arms. It involves a lot of reps and supersets to really work the muscles in his arms and have them grow big and strong. If you want to get Mark Wahlberg arms, then you need to add some supersets into your workout.
When doing supersets, you will alternate between two different exercises that work the same muscle group. You want to do about 3-to-4 sets of 4-to-5 reps and then take a short 30 second break, before starting another set.
Even though Wahlberg has amazing arms, he credits diet as being one of the biggest factors in getting them so big. He is obsessed with working out, but he still eats a lot of pizza, ice cream and other junk food from time to time.
Does Wahlberg really have “wonderfully huge” arms? Or does he just eat a lot of junk food like many people say?
There is a lot of debate as to whether or not Wahlberg actually has wonderful huge arms or if he just eats a lot of junk food. He admits that his diet isn’t always the best and that he allows himself to have ice cream, candy bars and other junk foods from time to time. He credits this with helping him keep his energy levels up during his workouts.
Since Mark Wahlberg has abs, biceps and triceps that are big, you need to have a pretty intense workout routine. You will want to start off with some curls or another arm exercise that works the biceps.
After your bicep workout, you should next focus on just your triceps. So, pick out an exercise that is going to work your triceps, and then do 3-to-4 sets of 4-to-5 reps.
You should next complete a compound exercise for your arms, so you hit all three muscle groups in one workout. For example, you can choose an overhead press or dips with a weight attached to your waist. This will work your biceps, triceps, and muscles in your shoulders.
Once you have completed your compound exercise, then the last thing that you want to do is finish off your workout with an ab exercise. You can either pick abs exercises like crunches, planks, or another abdominal routine. Make sure you pick 3-to-4 sets of 4-to-5 reps and complete 100 reps within each set.
Since the bicep is one of your bigger muscles, you need to be sure that you are doing enough bicep workouts. If you just do two or three arm workouts for your triceps and biceps throughout the week, then it’s not going to be nearly as effective as if you made it a priority in your workout routine.
You want to be sure that you are working your biceps several times a week and not just once or twice. You should focus on compound exercises for your arms so you can work out multiple muscles in one movement.
Exercises like overhead presses, bicep curls and dumbbell rows will allow you to work out your shoulders, triceps and biceps all at once.
When you are working out your triceps, then there are a couple of different types of exercises that you will want to focus on. You should either focus on compound exercises or isolated exercises. This means that you can either pick an exercise that will work multiple muscle groups at once or an exercise that is just for your triceps.
Compound exercises will allow you to work out more than one body part at a time while isolation exercises are better designed to work out one particular muscle group.
Some of the best compound exercises that you can choose from when working your triceps are dips, overhead presses, and bicep curls. After doing one of these compound exercises, you can finish off your workout with some triceps extensions or skull crushers.
First, let’s start with the basics. Mark Wahlberg never spent much time in the gym “competing” for massive biceps or sculpted shoulders. He has always been into sports since childhood, so his arms are just a result of his training regimen when he was younger. Since then, he has been lifting weights for a couple of minutes each day, just to stay in shape. Of course, he does have his cheat meals where he can indulge in whatever foods that he wants.
To get arms like Mark Wahlberg, we’ll use the same exercises that he does regularly at home. Here’s a sample of his workout:
- Exercise Sets Reps Barbell Curl 4 sets 10-15
- Dumbbell Bicep Curls 4 sets 10-15
- Hammer Curls 3 sets 10-12
- Concentration Curls 3 sets 8-10
As you can see, it’s very easy to do these exercises at home. No need to go to the gym or buy any fancy equipment. The key is in the challenging exercises that use the greatest number of muscles, which burn more calories than isolation exercises. For example, when you do bicep curls with dumbbells, you will use your core and back muscles to stabilize yourself so it’s effective. You’ll be surprised to find out that you can get arms like Mark Wahlberg with just these simple exercises.
Mark Wahlberg has also done other exercises at home such as pushups, bench presses, and triceps extensions.
Here is a sample workout routine in gaining Popeye forearms in just three months. This is only in regard to arm workouts, so remember to have your overall body workout in order to get great results with an awesome physique.
- Exercise Sets Reps Tricep exercises 4 10-15 each
- Barbell Bicep Curls 3 10-12
- Exercise Sets Reps Tricep exercises 4 10-15 each
- Dumbbell Bicep Curls 3 8-10
These are just sample workouts to get you started with an arm routine.
So how do you increase the size of your arms? Getting muscles builds up muscle mass by tearing down muscle fibers. When you work out, your muscles are stressed to the point of feeling sore for a few hours afterwards. This is due to micro-tears in your muscles that occur when lifting weights. Once these muscle fibers repair back to their original size, they return bigger than before (which is why this process is known as “hypertrophy”).
Thus, to get muscles like Mark Wahlberg, you need to increase muscle tension in your arms. This is done by using heavier weights when exercising over time. Wahlberg doesn’t often do free-weight exercises since he is so used to working with machines at the gym – which are safe and easy when it comes to maintaining his form. He mainly works out using Hammer Strength equipment, which are machines that can be found in most gyms (they’re the ones that resemble a preacher curl bench).
One other secret to building big bicep muscles like Mark Wahlberg is to build muscle size all over your entire arm. If you want larger, more impressive biceps, you must work out your forearms as well. The reason for this is that the bigger your arm size overall, the more impressive your bicep muscles appear to be!
Here are some effective exercises that can help you achieve massive biceps like Mark Wahlberg:
- 45-Degree Barbell Curl
This is a simple yet highly effective exercise that hits both of your bicep heads. To do the 45-degree barbell curl, stand holding a barbell with an underhand grip (palms facing down). Keep your back straight and bend your elbows so the bar moves towards your shoulders. Once the bar is touching your shoulders, lower it back down again.
- Dumbbell Hammer Curl
This exercise also targets both of your bicep heads. To perform this exercise, stand while holding a dumbbell (palms facing each other). Keep your back straight and bend your elbows so that the weight moves towards the side of your head. Then, lower the dumbbell back down.
- Cable Curl
The cable curl helps you achieve balanced biceps development while also working out your core too. For this exercise, use a rope attached to a low pulley and hold both ends with an underhand grip (palms facing down). Keeping your back straight and elbows close to your sides, bend your arms to curl the rope towards your shoulders. Keep bending your elbows until they are almost touching your bicep. Then lower them back down again.
- Spider Curl
The spider curl is a pulley machine exercise that focuses on building mass in the biceps brachii – making it essential for achieving a bigger bicep peak. To do this exercise, put your knees on the pad of a preacher curl bench and hold a D-handle with an overhand grip (palms facing up). Then turn your hands so that they are now facing outwards, away from the top of the bench – this is starting position. Keeping your upper arms against your sides, bend your arms until the weight is at shoulder level. Then flex your biceps hard and lift the weight upwards to return back to starting position.
- Concentration Curl
The concentration curl is a famous bodyweight exercise that mainly targets the biceps brachii. To perform it, sit on a bench or chair with your legs at shoulder width. Bring your upper arms close to the sides of your head, with your thumbs pointing upwards towards the ceiling. Then flexing your biceps at the elbow so that only one dumbbell is in contact with your legs. Hold this position before bringing it back down again. Repeat for required reps and sets.
Mark Wahlberg has clearly done his exercise and arm routines properly with intense focus over a long period of time to achieve the highly impressive biceps he is known for. He even manages to keep his arms in great shape when not filming movies by going on a strict diet and healthy exercise regime – which he has been following since he was 13 years old!
There are many benefits to arm workouts. The main benefit is that they allow you to increase the size of your muscles and as such, increases your strength and physical appearance (especially in the case of biceps). By regularly increasing the amount of weight you lift, your strength also increases which can give you a huge boost in other areas of your life.
- Increases your strength and physical performance
People who regularly workout might know that when they first start out, their muscles are not used to this new regime, and it takes some time before you see results. By sticking with the gym though, your body becomes accustomed to these regimens and in turn, begins to work more efficiently
It is important however to stick with the regimen despite these early stages, as once the muscles are used to the workout then they will start to grow. With improved strength comes increased endurance, better coordination and reaction time along with more energy throughout your day – making you feel healthy and capable of handling any task that is thrown at you!
- Allows you to lift heavier weights with less effort
As you work out, the muscles in your arms begin to become stronger. This increase in strength also makes it easier for you to lift heavier weights as time goes on. Lifting heavy weight is important because with each set of reps, your muscles are tearing slightly which causes small amounts of damage. The body then works hard to fix this damage by adding more protein and developing bigger and stronger muscles.
This increase in muscle size is what causes your strength to increase over time, as the bigger they are the more weight you will be capable of lifting.
- Allows greater and faster results
One of the most important benefits of arm workouts is that they allow for faster results than other types of exercises. This is due to the fact that your arms are a small muscle group and as such, it requires less time for them to recover from a workout session. On top of this, your arms have a higher concentration of fast twitch muscles which means that they will be able to develop much quicker than other muscle groups!
- Develops a ‘toned’ look
When you work out your arms, the muscles become ‘toned’ and this gives them a healthy muscular look. Nobody likes a pair of droopy, flabby arms so by working out your arms on a regular basis means that you will be able to develop nice looking arms that look good in any outfit!
In addition, if you work out your arms on a regular basis then you will be able to wear short sleeved shirts without worrying about embarrassing flabby bits hanging around the back of your arms anymore- as I’m sure we have all been there at some point!
- Builds muscle mass
The other benefit to arm workouts is that they can help you to build muscle mass. The more workout sessions you do, the more this happens. With proper arm exercises added in your workout’s routine, your muscles will start to expand and with increased blood flow, you’ll be able to lift more weights- which means bigger biceps.
The result of these gains is an increase in your strength and because you’ll be able to lift more than before, your muscle size will also increase. You might not see this increase in size straight away, but if you keep working out then eventually the muscles will begin expanding!
- Improve Self Esteem
Lastly, workout sessions can help with your self-esteem – making it an excellent way to unwind from a long day at work. By working out each day, you’ll be able to release stress and give yourself a sense of achievement. You will start seeing the results of your efforts in the mirror, which will naturally increase your confidence levels.
With all this in mind, it is easy to see why arm workouts are such a wonderful thing to do. They can give you an impressive physique, improve your sense of self confidence and increase your fitness levels. Workout sessions are also a great way to relieve stress from a busy day, making them incredibly useful in modern society!
Arm workouts generally last anywhere between 30 minutes and an hour. It’s not necessary to work out for long periods of time, as you will see results after about 20 minutes per session. Try working out each day and you will start seeing changes within a matter of weeks if you continue!
Arm workouts are important to do regularly as they help you to achieve the toned, slim arms that you see all over Instagram and Pinterest. Arm exercises can be done in the morning during your workout session or even at night when it’s time for bed! They make a wonderful addition to your muscle building routine and will improve your strength dramatically if done on a regular basis.
In addition, working out your arms helps with your self-esteem and gives you a sense of achievement- making them an excellent way to unwind from a long day at work. In conclusion, arm workouts are wonderful to include in your fitness routine as they will give you the toned arms that you have always wanted!