Rolled up sleeves – bulging forearms – people drooling over your fully developed biceps and triceps – Guys? Who wouldn’t want to look like a super-hero? All guys do. Coincidentally, women find bigger arms sexy. It’s not that difficult if you follow these 7 little-known hacks for getting bigger arms.
As a teenager, I was quite conscious of my thin arms and always dreamt of flaunting my big biceps. As I grew up, I had to spend most of my time doing exercises that I really didn’t know would work out. Apparently, they didn’t, so I studied up on how to get bigger arms in less time, which I share with others too who want to flex their arms.
Eat, eat and eat
Well, you must’ve read about eating healthy three or four times a day but for getting muscles, you’ve got to eat like a machine. Consume sufficient calories to stimulate muscle fiber growth. Eat before and after each workout. Use protein-rich food such as meat, poultry, dairy products, and seafood. Meet the nutritional requirements of your body and avoid eating too much.
Train your forearms accordingly
For beginners, don’t try intensive biceps curls and triceps extensions for long hours. That’s only effective at the advanced level. Don’t over train your forearms in the beginning because you’ll look funny if only the arms are big and the rest of your body is thin. Try doing more squat and dDeadlift to build your arms faster.
Complete workout plan
Gradually develop a complete plan for your workout. As you get stronger, increase your intensity level. Start blood flow restriction techniques that help deliver blood to your muscles. Start supersets of triceps and biceps. Later add pull-ups, chin-ups, and inverted rows for building your biceps whereas bench press, overhead press, and push-ups will hit your triceps.
Let your muscles rest
Muscles grow best when at rest. Don’t push hard, let your muscles ease their tension once a while, catch a break to focus on other parts of your body too. Training your arms three times a week will give your muscles plenty of rest and the growth will be rapid. Get eight hours of sleep and avoid overdoing activities that require the use of your arms.
Your diet should contain the main constituent of muscle building, protein. Eat food that is protein rich such as fish, chicken, red meat, eggs, spinach, nuts and beans. Supplement your diet with protein powders that contain amino acids. These protein supplements let you work harder, recover, and build muscle faster. One good example is Megadrox because it has L-Arginine HCL that promotes muscle growth.
Train to failure
It is the term used by body builders when you lift such heavy weights that you feel unable to carry on after few reps. This comes at an advanced level when your body is accustomed to hard training. At this time you should focus on high intensity training and lift heavier weights, keep on adding more unless you feel like you’re failing. That will be your train to failure weight. This certainly isn’t easy and causes extreme discomfort but that’s what you need to build stronger and bigger arms.
I recommend having two alternate days, because training in a same old consistent manner is boring and stagnated. Day one should be for arms (biceps and triceps) whereas day two for wrists and forearms.
DAY 1: Warming your body up before a hard workout is important. You can warm up with bench press and bent over row at 12 reps before supersets for building bigger arms. It’s important that first day include exercises involving biceps and triceps as fixators, not fundamental movers, to make it a complete workout.
|Bench Press||3 x 8||12|
|Bent Over Row||3 x 8||12|
|Tricep Pushdown||4 x 4||06|
|Dumbbell Curl||4 x 4||06|
|Overhead Tricep Extension||3 x 8||12|
|Concentration Curl||3 x 8||12|
|Close-Grip Bench Press||4 x 4||06|
|Pulldown||4 x 4||06|
DAY 2: Wrists and forearms should not be ignored while focusing on biceps and triceps.
|Reverse Barbell Curl||4 x 4||06|
|Cable Curl||3 x 8||12|
|Reverse Barbell Preacher Curl||3 x 8||12|
|Palms-down Wrist Curl over bench||3 x 8||12|
Splitting up the exercises produces the intensity required to achieve maximized results, giving muscles ample time to rest and hence allowing for fast growth and recovery.
Featured photo credit: Pixabay via pixabay.com