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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

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Last Updated on July 2, 2020

Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

There is very little in life as annoying or distracting as neck pain. Most people find that neck pain is temporary. What can you do if your neck pain seems chronic or if it comes and goes with no obvious source?

Whether you have simply slept on your neck wrong or you are working late, hunched over a keyboard half the night, neck pain is, well, a pain in the neck!

What most people are unaware of is that there are little known hacks that can help you find relief from neck pain fast and naturally. This means no pills or expensive exercise equipment to buy.

How can you get relief from neck pain?

There are several easy steps to follow to find the perfect hack for solving your neck pain fast and easy.

How Did I End Up With This Pain in the Neck?

Neck pain often has an I-was-looking-right-at-it source that we don’t recognize at first glance. Once you identify the source of the pain, you can take the best corrective measure, or several measures if need be!

Ask yourself these questions to find a possible source:

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  • Do you spend much of the day sitting (desk job, typing, etc.)?
  • How old are your mattress and pillow?
  • How much exercise do you work into an average day?
  • How do you manage stress?
  • Have you been injured or in an accident (no matter how small) lately?

Perhaps one last question to ask yourself might be, “Is my pain a regular occurrence, or is my neck pain something that has just cropped up?

Once you know the answers to these questions, you can start searching for answers.

Remedies for Neck Pain

Once you know the source, try tapping into one (or several) of these solutions to start healing your neck pain now.

1. Everyday Activities

One of the important factors with neck pain will be your everyday activities. Other than an injury or accident, one of the largest factors for neck pain includes working overtime in an office and the stress that work entails[1].

Due to the coronavirus, many people find themselves working from home, in kitchens, basements, using a barstool, and/or other equipment that was not designed for humans to spend hours on end, typing and looking at a computer screen.

If you find that your neck pain has occurred during the past few months due to a job change, or if you suddenly began working from home, your issue may be due to ergonomics. Invest in an adjustable office chair to help make your workspace more neck-friendly.

2. Age of Mattress and Pillow

The age of your mattress and pillow should also be considered. Pillows, on average, should be changed every 3 years, and a mattress every 7-10 years. No matter how good or comfortable you think these items are, the truth is that they are hurting your neck and back with a lack of support.

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A good mattress is well worth the investment, and pillows are always on sale, as well as wallet-friendly. If you haven’t tried them, a water-filled pillow can be comfortable for many people.

3. Exercise/Movement/Stretching

It’s that old exercise question that no one wants to hear. This time around, it has been difficult for many people to get in good exercise since they have been housebound due to the quarantine. There are plenty of ways to get in some good, old-fashioned exercise.

Stretching exercises are even more important than before since many people do not get enough movement while sitting at home. There are hundreds of at-home exercise, dance, and yoga videos that require little to no equipment, so even if you’re a beginner, give it a go.

4. Stress and Stress Management

Stress is a hidden danger that robs more people of health than even most doctors realize. While everyone has stress, not everyone recognizes it, nor do they have a means of managing it. Exercise is one of the best ways to release stress, with meditation and yoga being the best ways to manage and relieve stress. All of these will remove tightness in the muscles and relieve neck pain.

5. Accident or Injury

If you have been involved in an accident or injured yourself lately (falling down, or having something fall on you, for example) and your neck pain began after this incident, you should speak with your doctor about this as soon as possible.

6. On-Going Problem or Sudden Occurrence

Finally, if your neck pain is something that has occurred recently, it could simply be that you slept on it wrong or turned your neck too hard. That will make this a very temporary condition. You can try some easy stretches for pain relief .

An on-going problem, however, might respond better to some other alternative methods, including:

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  • Slowly moving and stretching your neck. Do not move too quickly or too far. Roll your head from side to side, shoulder to shoulder, to the front and to the back.
  • Ice packs work well for some people, while heat works best for others.
  • Be aware of how you use your cell phone or tablet. If you keep your neck bent downward for too long to look at it, you can develop an annoying pain called text-neck or tech-neck. Take breaks and look up to stretch those neck muscles.
  • Long hours driving can also be hard on the neck. Look from side to side as far as you can, as well as up and down to prevent a stiff neck.

 

Still Have Tight Neck Muscles? 3 Tips for Finding Relief

When tight neck muscles are not responding to the typical heat, ice, or massage treatments, you might want to give the following a try:

1. Gua Sha

This is an ancient Chinese practice that might seem a bit odd, but it works for many people. In this practice, a trained individual uses a spoon or other object and makes short strokes down the neck. It is believed that poor blood circulation causes it to become stagnant, if you will, and blocks the positive energy needed for life, called qi.

Fresh blood will indeed allow oxygen and nutrients to feed the tissues in a given area, and one study found that gua sha worked where traditional methods, such as heat therapy, did not[2].

2. Swimming

You probably know that swimming is a terrific low-impact exercise that works wonders for those with back and knee pain, but did you know that it also works well for neck pain and tight muscles? It helps if the water is tepid and not cold, but even just floating on your back can offer tremendous relief since most of the body weight is suspended by the buoyancy of water.

3. Chiropractic Massage

Not your typical day spa massage, chiropractic massage is performed under the guidance of a chiropractor. A trained massage therapist will still do the massage, but this time, the chiropractor will have discussed your neck pain and any problems you might be having with them. Many people have found real relief from neck pain through chiropractic massage.

The Best Treatment for Neck Pain

When you need to find relief from neck pain and nothing you have tried previously seems to give you more than a few minutes of relief, spending some time with a chiropractor often times can fix this issue, and it doesn’t often return if you follow a healthy lifestyle.

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I’m certain that many of you are thinking about those awful videos with those loud cracking noises you’ve seen on social media, or you are recalling a news story which might have suggested that allowing a chiropractor anywhere near your neck might be a health hazard[3]. Nothing could be further from the truth.

You should try the other suggestions in this article before you head off to the chiropractor, but when all else fails, don’t let neck pain nag you day in and day out. Take steps to make an appointment, and you will be surprised at the results.

What Can a Chiropractor Do for Neck Pain?

Many people mistakenly believe that the only technique a chiropractor will use is a neck adjustment. Chiropractors are trained in a variety of methods that are designed to help you find the pain relief you are seeking.

A few of the methods a chiropractor might use include:

  • Cervical Manual Traction
  • Flexion-Distraction
  • Cervical Mobilization
  • Ultrasound
  • Cervical Drop Technique
  • Trigger Point Therapy

There are many more options, but your chiropractor should explain to you which techniques s/he intends to use and why[4]

The Bottom Line

If neck pain wreaks havoc in your life regularly, the best way to stop it is to identify the source and attack it from that angle.

Getting plenty of exercises, having a proper posture, and buying an office chair that provides plenty of support, as well as a regular stretching program, will keep your neck strong and flexible for many years to come.

More Tips on Healing Neck Pain

Featured photo credit: Christopher Campbell via unsplash.com

Reference

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