The Beast Within
The golden glow that surrounds the muscles attracts many eyes and some drool over what seems like the best thing to look at. Its size and shape differ depending on the individual body type. Women can have amazingly sculpted arms too without looking like a man.
Everyone deserves to know how to get them and it’s no secret to those who already have it.
Many people would love to have more muscular arms. No matter how big or small you want them, it won’t happen overnight. If you want to increase your muscle mass, you have to work for them. And it’s not complicated, it’s very simple.
Exercise is healthy and it keeps you in a positive state of mind while increasing the quality of your life. You’ll make better decisions in your diet and your sleep will benefit from your activity.
If you already have an exercise program for your arms, there are multiple ways to tweak your program so you can shock your muscles into full growth.
You might be making progress now so you don’t have to change anything. You will learn that there are no best programs as your body will always adapt.
The only thing that is the best is you.
You decide the fate of your arms. You put in the work and the motivation and the focus, not the program itself. You can get any routine, there is no best one. I’ll provide a sample routine below. I’ll show you how you can get those big arms that will make you look like a hero
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Train them on their own day.
Yes that’s right. You will be giving your biceps, triceps and forearms their own day. Many wouldn’t recommend this but if you want bigger arms, you should give them a day to focus on their size. Some people train them indirectly with pull ups and bench press.
And some don’t train them at all. This might result in some arm size but if you want your arms to grow, you have to make them grow!
When you train a muscle in a fresh state, you will train them better and harder (more intensity). Your glycogen stores will be full and you will have more strength to push more weight for your arms.
After working out a big muscle like back or chest, you will be exhausted which won’t benefit your arm exercises.
Compound exercises are important for whole body muscle growth and strength as it will also help you get the best results for your arms.
Give a whole day to your arms; let it be after your chest and back days. So if your chest workout was Monday and back was Wednesday, then do it on Thursday or Friday.
Your whole body is worked throughout the week indirectly and directly. Your pull-ups for your back will indirectly work the chest, and your back rows will work the triceps.
So if you think it’s bad to work out your arms twice a week, you’re doing it for all the other muscles anyway. You have everything to gain and nothing to lose.
Shock your muscles
When you are doing the same thing for your workouts, you get kind of bored right?
And if you are twitting “I’m so bored in the gym!” It will not help your arms grow any faster.
Workouts are like war, you don’t know what’s going to happen during the attacks and when you’re attacking, go in for the kill.
When you’re working out, you need to go past your comfort zone.
If you like dumbbells and you’re always doing bicep curls with them in the beginning of the workout, and then try doing it at the end. Switch to barbell for some exercises and increase the intensity for each workout.
There are many variables you can experiment with. Change your grip on the barbell from narrow to wide or vice versa.
Try throwing up the barbell with your knee or your upper back (be careful) or get a spotter to lift it up for you while you slowly let it come back down. Don’t use the same technique every time or you’ll drain and over-train.
These are ways to shock your muscles into growth as you change a few things in your workout.
Thicken The Grip!
The latest trend among bodybuilders and power lifters is lifting with a thicker grip. Contrary to what you’ve seen in the past, when people learn about this technique, they stop using straps and gloves completely.
Personally, I think gloves and straps are nice since they come in black, pink purple and nice colors. Other than the fashion it gives off, they are useless. They allow you to lift more weight, which is great if you are a weight lifter.
The biggest mistake that a muscle and a strength builder could do is making the grip easier. By making the grip easier, you create less muscle tension and your grip weakens. If you are looking for muscle gains then you need to increase the muscle tension by making the grip as difficult as possible.
By making the grip thicker and more challenging, your forearms will be stronger and bigger. The muscle tension will be spread throughout your arms and body.
This is great as it will save your joints (rotator cuff also!) from wear and tear. Yes your weight might drop but only in the beginning. As you get stronger you’ll be able to move more weight with more grip and confidence than ever before.
There is a cheap way to make all your bars and equipment thicker and that’s by purchasing thick grips. There are a few companies that produce this and they are highly durable and portable.
They look resemble the look of those noodles that kids use in the pools. But they are made from a high quality and military standard material.
They only sell for 40 dollars or less depending where you buy them from so they are a great investment. The two companies that make them are "Grip4orce" and "FatGripz". I will post the Amazon links below.
Sample Routine 1:
- Warm up 5-10 minutes cardio or light weights
- Bicep Curls Dumbbells: 20, 15, 10, 8-10, 8-10
- Barbell Curls: 12, 10, 10
- Triceps Push downs: 15, 10, 10
- Tricep bench dip: 10, 10, 8
- Triceps push downs 8-10 (superset with) barbell curls 8-10]
- Repeat the superset 3 times
- Concentration bicep curls: 10, 10
- Hammer Curls: 10, 10
- Forearm curls on the bench: 10, 10
The numbers mean how many times you lift the bar. If it says 10, 10 then lift 10 times in a row followed by a break. Then do another 10 with increased weight. The first set is for warm up.
Super setting biceps and triceps will allow for greater strength as they are opposite to each other and you will be able to work at a higher intensity level. For the first few sets you should always start with a light weight working each set to your heaviest weight.
You should have short breaks of 30-60 seconds and supersets have no breaks at all. When you feel like you need rest then rest for 60 seconds but do go as far as you can without hurting yourself. Staying injury free is the only way to succeed from your workouts.
You should use the above workout or a similar workout plan for 60-90 days. Do mix up the techniques along the way like cheating repetitions supersets and drop sets (start at a high weight then drop the weight by 10-20Lbs). And switch the exercises for other ones every other week.
Use the list below for other arm exercises:
- EZ Bar curls
- Barbell curls
- Dumbbell curls
- Concentration curls
- Machine Curls
- Barbell Triceps Extension
- Dumbbell Kickbacks
- Triceps Pushdowns
- Triceps skull crusher
- Bench dips
- Close grip bench press
- Forearm wrist curls
- Reverse curls
The hand placements on the barbells can be switched around (narrow, shoulder width or wide). And the dumbbells can be switched to reverse grips.
How many repetitions?
You should keep your repetitions from 6-12. Though you can do a few repetitions then take a 10-15 second break before doing another 6.
This is also called rest pause. Go as heavy as you can while keeping your form strict and focusing the muscle tension on the targeted muscle. Repeat this for a few sets until you are near exhaustion.
To get a muscle bigger, you need to make more space for it. Try stretching after your workouts so you can really fill up your muscles with as much blood as possible.
Stretching also prevents injuries from occurring. If you get injured, you won’t be able to work out as hard as you should be which will promote atrophy (shrinking) rather than hypertrophy (growing).
Your workout should be anywhere between 30 to 45 minutes. Any longer than an hour and it’ll be too much stress on your body.
You grow when you’re outside the gym, not during your workouts!
Enjoy the process, you will feel good after your workouts as endorphins will be released from exercise. So you’ll want to do it again and again. Rather than focusing on it as being a 90 day program, let it be a part of you.
It may seem like biceps are the most popular body part to focus on. Why? I don't know but triceps make up 70% or more of your arm. It would be wise to put in as much work as you do for your biceps towards your triceps.
Good luck and check out my other articles for other fitness and health stuff!
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