How To Get Big Arms-6 Tips That Actually Works
As a trainer, I often heard this common question which is how to get big arms. From beginner to advance lifter everyone has this common query on how to get bigger biceps.
However, you are also one of them and struggling for the growth of your biceps and triceps. If that is the case then don’t worry you are in the right place. Many people come into the trap of wrong advices and end up with no gains.
I am going to share with you all the tips and tricks to grow your arms and along with that, there will be bonus tips as well to follow.
Progressive Overload For Muscle Growth
You may hear this many times. Now, what is progressive overload?!!
Basically, if you want to grow your muscle you need to send a signal to your brain to stimulate the muscle to grow more.
When you constantly increase the amount of weight week by week, your muscle neurons will send your brain a signal to grow more strength in order to lift that weight.
And your body starts building more muscle fiber for better strength. Which means more muscle mass.
However, to send that signal to your brains you need to hit that failure in every set and in between the hypertrophy rep range (6-12 reps).
Increase The Workout Volume
To grow any muscle workout volume plays a major role. Although the workout volume may defer from one to another.
The workout volume is basically a way of measuring the workload you put on in a particular muscle group every week. Small muscle groups like biceps, triceps, calves, traps, forearms, abs, glutes need more workout volume than the others.
That is why you need to split your workout volume into two to three sessions and increase the volume. Although, too much workout volume causes muscle loss and even injuries sometimes.
The workout volume may vary on your goal, physical condition, diet, experience level, targeting muscle groups, etc. That is why you should hire a trainer who can tell you what should be your workout plan and volume for overall growth.
Use The Tempo Properly To Get Bigger Arms
The tempo is a very crucial and effective part of any exercise that people often ignore. I see people in the gym they never focus on the tempo of the exercise.
Probably they focus on just lifting the weights not to feel the weight. I mean to say that you should not only just lift the weights from A to B like powerlifters.
To grow your arms you need to feel the resistance against your biceps or triceps. And to do that you need to use the tempo technique properly.
The tempo is basically the time range to complete any repetition. There is a four-digit code that denotes the tempo.
Any kind of exercise can be broken down into four steps. Eccentric part, pause at the bottom, then the concentric part, and the pause at the top.
The time it takes to perform these four steps is called the tempo. For example, if I tell you that perform a bicep curl with the tempo of 2011;
that means take 2 seconds in the eccentric part 0 second at the bottom, 1 second to curl (the concentric part), and a 1-second pause at the top.
The tempo is different for individual exercises, muscle groups, programs. So try to manipulate tempo with different exercises to grow your arms.
Proper Stretch And Contraction
It is the biggest mistake people do and don’t even realize that. Probably you are also doing the same mistake and that is why you are not growing your arms.
I see lots of people doing half reps of bicep curls or other arm exercises and don’t realize that. Many people lift too much weight and can not even curl the bar properly.
But the fact is to grow your muscle you need to stretch the muscle and contract properly to work with its maximum potential. And that is the key to muscle growth.
So, whenever you do any kind of arm exercise focus on the stretch and contraction part.
Do Arm Exercises Earlier In Your Workout
It is a very old technique to grow any muscles. For example, a lot of people have an undeveloped upper chest. And the upper chest is very tricky to grow.
However, I suggest my clients, move the upper chest exercises like incline bench press, incline dumbbell press, inclined fly, etc. at the beginning of the workout session.
You should also do that if you want bigger arms. When you are about to start the workout you have a high energy level. You didn’t use it to perform other exercises.
In the beginning, you can lift much heavier weights than you lift at the last of the workout session. And the heavier you lift the more you gain (of course with the proper form of the exercise).
Do Not Lift Too Heavy
If you are one of them who lift weight to show off or take challenges with their friends then I highly recommend stopping these.
Left your egos outside the gym if you want to grow your arms. By lifting too many heavyweights you can not maintain the proper form of the exercise which injures you badly.
However when you lift too heavy other muscle groups also get involved to perform the exercise. But if you want to grow your arms it should be targeted and stimulated mostly.
Bonus Tips To Get Big Arms
Till now I have been telling you the fundamentals. But besides that, you need to keep in mind some other thing which is the base of muscle growth.
Eat Plenty Of Protein
Proteins (amino acids) are the building blocks of muscle. When you do heavy weight training there are lots of micro-tear occurs in your muscle fibers.
To repair that micro-tears you need protein. Therefore, you need to consume an adequate amount of protein through your diet.
Some best source of protein:
- Whey protein
- Low-fat milk
- Cottage cheese
- Greek yogurt
- Soy milk
Muscle & Mind Connection
Many of the trainers don’t even mention that. but it is a crucial step towards your bigger arms. Build a strong muscle and mind connection.
When you perform an exercise you need to feel that contraction, you need to focus on that muscle, you need to feel the pain. During the movement, you need to keep that muscle in your mind.
Otherwise, you will surely injure yourself someday. Strong muscle & mind connection sends a strong signal from your brain to your muscles, which can give you additional strength and growth.
Proper Rest & Sleep
This one is the most important and like everyone probably you are also ignoring this formula. Maybe because of this busy lifestyle.
But you need to keep in mind that the majority of the growth of any muscle occurs when you are in your deep sleep.
Lack of sleep can increase the stress level. A high level of stress can damage your arms growth and even you may start losing muscle mass.
So, sleep properly and give your body proper rest.
If you are still thinking about how to get big arms, then let me tell you that you need to keep your patience. Muscle growth is not an overnight process.
Follow the steps that I have given you. Stay consistent with your arms workout routine. Give your arms enough time to grow and see the result.
That’s it for now if you have any queries or want to ask me something then go ahead ask me in the comment section below.
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