Want to Grow Your Arms? Try These Tips!
Want bigger arms? Of course you do. Everyone wants super-hero arms busting out of their shirts. Here are 5 tips to help make your arms grow bigger and faster:
#1 Avoid overtraining.
You see the gym rats parked in front of the mirror performing hundreds of endless bicep curls. Naturally, biceps are very important in arm training, but after two or three heavy and intense sets, you should move on to avoid overtraining. Those short heavy sets will do more to stimulate muscle growth.
#2 Focus to your triceps.
You’ve heard it before, and it may seem an oversimplification, but your triceps, those three muscles on the back of your arm do make up about two-thirds of your overall arm size. The second tip for bigger arms is to train your triceps as intensely as your biceps again, with short heavy sets to stimulate muscle growth.
#3 Try a new approach.
One day each week, instead of your usual arm workout, concentrate on bodyweight pullups, chinups and dips. These are three movements guaranteed to challenge you and add new resistance and promote new growth. As a bonus, while you add new mass to your biceps and triceps, you’ll also be developing that V-taper.
#4 Stop Cheating
Those same gym rats who do the endless curls soon begin to swing weights or use weights that are far beyond their control. Cheat reps, swinging weights and using momentum, do not build big arms. Use a relatively “heavy” weight that is difficult to lift yet light and challenging enough to move with strict form. Strict form will engage the maximum number of muscle fibers of the targeted muscles.
#5 Eat big to get big arms.
Muscles don't gain size and strength from your workouts which break down the muscle tissues. Muscle grows and becomes stronger while resting and recuperating and rebuilding. Muscles need rest and readily available protein to grow especially easily digestible lean proteins or protein shakes with a moderate amount of slow-carbs. If you supplement your training diet with protein, choose a quality whey protein powder immediately after your training and try casein protein powder before bed as it slowly releases protein while you sleep. Include some complex carbohydrates with your protein, like fruit or vegetables (but not sugar) as these carbs are necessary for the energy your body needs to digest and absorb the proteins.
General Rule: You should go as heavy as you can while maintaining excellent form and technique while achieving at least (6) reps.
To make those arms grow, train hard, stop cheating, get plenty of rest and remember to EAT more good, healthy food. When you increase your training intensity and your weights in order to stimulate your muscles to grow, you must feed them.
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