Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)

01/25/24 • 5 min

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.
Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits!
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

Previous Episode

Ep 140: The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat)

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy?

Today, Philip (@witsandweights) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.
Today, you’ll learn all about:

0:00 Intro
4:26 What is a cheat meal
7:53 Cheat meal as a reward
9:21 Increased cravings and binge eating
13:31 Flexible dieting
16:21 Manageable calorie restriction
17:45 Consistent tracking
24:23 Outro
Episode Resources:

The Podcast Finder – easily search for any topic from all past episodes of Wits & Weights
Join the FREE insider’s list to get EXCLUSIVE bonus content
Book a FREE call with Philip

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

Next Episode

Ep 141: Why I’m Getting Fluffy Before I Get Jacked

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?
Today, Philip (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.
Today, you’ll learn all about:

0:00 Intro
3:06 Benefit to building muscle first
6:44 Motivation for building muscle mass
10:26 Women can build muscle
16:29 Your goal and feelings are correct
22:40 Challenges when you're bulking
28:24 Have realistic goals
38:39 Focus on the long-term progress
39:44 Outro
Episode Resources:

Say hello to Philip on IG @witsandweights

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters - Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)

Transcript

Philip Pape00:00:00.461

On today's lifting series . We are getting into the arms your biceps and triceps . Bys and tris are more than just a show muscle . They are crucial for strength and functionality and they're pretty important in almost every lift you do . Today we're breaking down my four favorite exercises for sculpting strong biceps and triceps . Get ready for some serious guns .

Philip Pap