Hello everybody!
I think that in every gym at the world there are some groups of mens which persistently train arms every training.
That is probably becaouse of that big arms are the best indicator of manhood and strength.
That is why today I want to write about how to have strong and big arms muscles!
The upper arm consists of two main muscles - biceps and triceps. When we talk about growing arms, we have to pay attention that triceps are much bigger then biceps so it takes about 70% of upper arms. Becaouse of that if you want bigger arms you need to work more on your triceps.
Also you have to be very careful not to overtraining. You do not need to train your arms every day. Two times a week will be quite enough. You need to give the muscles the time to recover and regenerate. I always like ti say that the training is catabolic and the sleeping is anabolic. That means that on training you break your muscles and later with food and well rest, your muscle will recover and grow even more.
You need to focus on isolation exercises with heavy weights with which you can make at least 8-10 reps. Rest between sets need to be 30-60 minutes.
If you want you can from time to time put drop sets. That means you have 3 sets in 1 big set. Start with, let's say, 10 kg and 10 reps, then 8 kg and 8 reps and then 6 kg with 6 reps.
Dont make one of these mistakes:
Not eating enough of food
Food is very important when you want to build some muscles. If you want to grow some muscles you need to eat more calories then you burn. But not every food - only high quality and high in protein and carbs or healthy fats! Most of you need at least 2900 - 3200kcal/day, if you have fast metabolisms will need even more and becaouse of that oyu need to start eatat least 4-5 times per day!
Do not rest enough
As I already said, rest is third the most important thing in fitness for progress. Without rest and good sleep there will be no results. Body need rest for recover and progress so aftert training and food, give your body a revard with one good nap.
You only train your arms
You can't train just one part of muscles and expect to make a good progres. You need to train whole body and also give a rest of a minimum 3-4 days betwen new training of same muscle. Becaouse of that if you want to grow your arms, work on them 2 times per week maximum!
Also, you will not get biceps and triceps only with curls and etc. Heavy deadlifts, bench press or squats can help you to grow arms faster then curls!
If you train biceps and triceps together, always start with the triceps becaouse it is a bigger muscle then biceps and also triceps is more important on building arms so it is muche better if you give all of yourself at the beginning of training while you are still full of energy.
Eat atleast 1 hour before training some combination of protein and carbs (chicken and rice will be ideal) for more energy and better "pump".
For even better results you can track your progress! Weight yourself and meause your arms every 15 days so you will know if you are doing well or you need to change something.
I always follow you...
Thank you :)
@mousumimou
Great post. Yes, rest is extremely important and arguably the most ignored area of exercise. Thanks for sharing.
Yes, a lot of peoaple puts to the side rest and eating healthy but nothing will change withe just training :)
Thank you for comment @builtinfire
Nice post bro, I am working out since last 2 years and staying natural, I recently started taking BCAA before workout and man it is like I am becoming animal in the gym, Is it okay to continue? cuz some times I am feeling worried.
Yes it is ok. BCAA is nothing more then aminoacids. When we eat protein from food, that protein also "breaks" in our body throught digestion on aminoacids. You can also try to drink BCAA during the training becaouse it will help your muscles to recover faster :)
Thank you for the comment @abhishek1592
Thank you @gymbuddy I guess the effect is due to the caffeine, BTW I take ON BCAA, I am enjoying it :). And thanks for the upvote.
No problem :)
Just keep going and stay strong :D
You got a 1.40% upvote from @mercurybot courtesy of @gymbuddy!
Some good info, I have given up with curls. They did not seem to achieve anything for me. My arms have grown more since I focused more on core, shoulders back and chest. My arms seem to take care of themselves as I do these exercises and I don't have to do hundreds of reps curling.
Yes, sometimes arms will grow more if they work like secondary muscle in exercise. Especcialy on bench pres, squats, deadlift... It just need to be heavy! :D
Thank you for your comment @jclark
You got a 1.76% upvote from @upmewhale courtesy of @gymbuddy!