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7 Little-known Hacks for Bigger Arms

7 Little-known Hacks for Bigger Arms

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.

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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.

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Protein intake

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.

Split up

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.

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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.

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Featured photo credit: Pixabay via pixabay.com

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Zuhair Sharif

Digital Marketer

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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