For many men building bigger arms is one of their main fitness priorities and you can go to any gym in American and see people cranking out set after set hoping to add some size to their arm muscles. Having two big and ripped arms can look impressive on your physique and may very well turn a few heads in the process. When trying to build muscle people too often go about it in the wrong way, seeing results for a little while and then wondering why they stopped growing. If you want to get bigger arms you are going to need a proper plan of attack in order to make them grow. The following seven tips are not a workout but rather a series of remedies and suggestions to help you achieve the monster arms that you so desire.
1. Prioritize Your Arms
With any lagging muscle group you should change up your workout routine to put special focus on the area that you want to build up. When you get to the gym get right into working the arms. You could even break it down into separate muscles, biceps or triceps and hit them before you do anything else. This doesn’t mean that you should go and just do a bunch of sets of 5 or 6 exercises, try and concentrate on doing the best quality repetitions that you can and really make the muscle work hard.
2. Training Volume
As I mentioned in tip number one, you don’t need to go overboard with the amount of sets that you perform. The biceps and triceps are not a very large muscle group so they don’t require the same attention that you would give to a muscle group such as the ones in your thighs. In fact, you may very well hinder your progress by adding more sets and more exercises because you risk overtraining. Take a look at your current program and if you’re doing more than 12-15 sets per muscle you are probably doing too much. On the other hand, if you haven’t been putting much focus on the arms you could go with a strategy of upping the sets for a short period of time (about a month) and see some tremendous gains in muscle size. It may require some experimentation on your part to find what will were specifically for your body.
3. Ramp Up the Intensity
While you may need to decrease the volume of work you do, you should also increase the intensity of your arm workout. Making the muscle work harder in shorter periods of time will force it to adapt to the change and therefore grow. A few ways to increase the intensity of a workout session include using heavier weights, changing the tempo at which you lift the weights, and decreasing the time spent in between sets. Don’t get carried away and try to use weights that are too heavy or not rest enough because you could hurt yourself. Remember you want to keep the movement as strict as possible.
4. Get Your Diet in Order
You can have huge arms but they aren’t going to look very good if they are covered by a layer of fat. What’s the point of expending all that energy if your hard work isn’t being properly represented? Stick to a clean diet that is low in processed foods and high in protein and vegetables. Increasing the amount of protein that you eat will allow for more of it to go towards building those larger muscles we want. Aim for getting 1.5-2.0 grams of protein per pound of body weight and you should see some great results. Also, water is important for you entire body to function well and keep those muscles healthy.
Rest is always important for muscle growth and the frequency with which you are able to workout is dependent on your sleeping patterns and diet. If you haven’t been seeing the type of growth that you want in your arms then you should definitely consider scaling back the frequency and try to rest your muscles more. Two arm workouts per week is the maximum you should do and really just one might be more suitable for you. Think about how often your arms get worked indirectly while doing various chest and back exercises and you may be putting your arms under duress up to four times per week! Sometimes the difference between stagnation and new growth can simply be some time off. I’ll take off a week from lifting every few months to let my body recuperate and right afterward is when I usually see my best gains.
6. Pay Attention to Your Triceps
While a lot of attention gets paid to the biceps because they give your arm that nice mountainous peak look, you shouldn’t neglect the triceps. The triceps are the bigger of the two muscles and hence will give you the size and definition that you want. In any workout routine for your arms the triceps should get the priority, so if you do five exercises try to have three of them focus on them. Plus, it’s a nice change of pace from doing bicep curls over and over again.
7. Switch It Up
Once you have an established routine your body will adapt and not have to change in order to keep up. So every few workouts you can help shock your muscles by doing some different exercises or totally changing the weight you normally use or the reps. Sometimes you could for example use a lighter weight and do one large set of 25-30 reps instead of the usual 6-12. Be creative and keep your body guessing.
Building bigger arms isn’t a very complicated process and they are honestly one of the easiest places on your body to add mass. Keep things in perspective and realize that you don’t have to go overboard with the amount of work you do on your arms in order to build up those muscles. Use the preceding tips to diagnose what in your workout needs to be changed or use them to design an entirely new way for you to get bigger. Proper form and effort is always preferred over more reps and exercises.