Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Arms
Combine elbow flexion for biceps with elbow extension for triceps. Full controlled range usually matters more than chasing heavier weights.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Barbell Curl
Main target
Biceps
Coaching cue
3 × 8–1202Keep elbows near the ribs and avoid leaning back.
Exercise
Hammer Curl
Main target
Biceps, brachialis
Coaching cue
3 × 10–1203Use a neutral grip and lower slowly.
Exercise
Preacher Curl
Main target
Biceps isolation
Coaching cue
2–3 × 10–1504Keep the upper arm supported; do not snap the elbow straight.
Exercise
Triceps Pushdown
Main target
Triceps
Coaching cue
3 × 10–1505Pin elbows by the sides and finish with control.
Exercise
Overhead Triceps Extension
Main target
Long head triceps
Coaching cue
3 × 10–15Keep ribs down and use a pain-free elbow position.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work