Arm exercises that make a difference in under a month

No matter your opinion on second amendment rights, when warm weather hits, you better look good for the gun show. You know, with your personal arsenal of tank top-worthy, locked and loaded arm muscles that look smooth and svelte in a dangerously sexy way.


But if your upper body is looking just about as dangerous as a couple of spineless sea slugs, don't despair — your chest, back, shoulders, biceps, and triceps actually respond pretty quickly to training, so it's possible to, at a minimum, take those wimpy sea slugs and mold them into, well… if not a set of AK-47s, then possibly some realistic-looking water guns.

The point is, if you want to develop strength and shape in a short period of time, it's possible, but not if you lift wimpy weights or fail to pay attention to your form or exercise selection. As an exercise physiologist with a master's degree in exercise science, I have three straightforward tips to help you see changes, fast. First, make sure you focus on compound exercises that target multiple muscle groups at the same time to help you make the most of every workout. Second, round out your routine with a few isolation exercises to further target your shoulders, biceps, and triceps. And third, lift weights that are challenging — it's time to retire those pink dumbbells once and for all.

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