While chiseled abs have their appeal, let's be practical – how often are you walking around shirtless? When building your body, practicality dictates that strength emanates from your arms.
In this guide, I’ll delve into the fundamentals of building maximum arm size and strength.
Understanding the Muscles of the Arms
To build what are considered big arms, it's crucial to understand the arm muscles and how they function.
Biceps
The bicep muscle comprises two heads, the short head (bicep brachii) and the long head (bicep brachii). Both extend from the shoulder blade to the forearm.
Triceps
Located on the back of your upper arm, the tricep is the opposite of the bicep. It consists of three muscle heads: the long head, lateral head, and medial head. These muscles work independently to extend the arm from the elbow joint.
Forearms
The forearm is a single muscle connecting the hand to the upper arm. It can be divided into two parts, the anterior (front) and posterior (back), and plays a significant role in controlling the hands and fingers, directly impacting grip strength.
Keeping up-to-date on the latest muscle building research and the best scientific principles of hypertrophy training is crucial in your quest to build large, muscular arms.
Training Techniques to Build Big Arms
1. Stretch Mediated Hypertrophy Builds Bigger Biceps
Recent scientific research supports the idea that stretch mediated hypertrophy, a process involving stretching and tension during resistance exercises, is an effective method for building muscle, including bigger arms.
To achieve substantial arm growth, focus on exercises that
emphasize the stretched portion of each repetition.
To learn more about the powerful muscle building process to grow large arm muscles, read my popular post The Science of Building Big Arms: A How-To Guide
2. Blood Flow Restriction Training
Also referred to as BFR, this technique restricts blood flow to the muscles, causing blood to pool within the muscle, resulting in a remarkable pump. By occluding the muscles, you stimulate large fast-twitch muscle fibers, promoting significant growth.
You can use knee wraps, wrist wraps or a medical tourniquet for this method
during a superset of triceps and biceps exercises.
Sample BFR Workout
Tricep Pressdown: 1 set of 30 reps (superset with
dumbbell curls)
Standing Dumbbell Curls: 1 set of 30 reps
Tricep Rope Pressdowns: 1 set of 15 reps (superset with
dumbbell curls)
Standing Dumbbell Curls: 1 set of 15 reps
Complete three sets of 15 reps, then remove the tourniquet.
3. Increase Your Volume for Bigger Arms
Research shows a direct correlation between volume and muscle growth. Consider adding extra sets and training arms three times per week to enhance arm size. Gradually increase your volume to minimize the risk of injury.
4. Use Different Angles to Build Big Upper Arms
Exercise Ideas to Build Big Arms
Incline Dumbbell Curls: 4 sets of 8-10 reps
Bodyweight Tricep Dips: 4 sets of 15-20 reps
Standing Barbell Curls: 4 sets of 6-8 reps
Narrow-grip Bench Press or JM Press: 4 sets of 6-8 reps
Preacher Curls: 4 sets of 12 reps
Ez-Bar French Press: 4 sets of 12 reps
5. Superset to Build Big Arms
To boost arm growth, incorporate supersets for bicep and tricep routines. This technique increases blood flow, delivering essential nutrients to your arms, making your training more effective.
6. Use Intensity Techniques to Grow Bigger Arms
Introduce intense routines like supersets, dropsets, pyramids, or running the rack periodically to challenge your muscles and promote arm growth.
7. Use Creatine Monohydrate to Build Big Arms
Creatine monohydrate functions by supplying essential compounds required for ATP production, a key enzyme facilitating rapid muscle contractions and quicker recovery.
Consistent creatine intake enables muscles to endure prolonged, high-intensity workloads, leading to enhanced strength, endurance, and muscle size. Users of a high-quality creatine monohydrate powder supplement (affiliate link) usually observe noticeable results within two weeks of beginning its use.
It's
important to note that the initial weight gain is attributed to the phenomenon of intracellular hydration.
8. Eat Good Food to Build Big Arms
Nutrition plays a vital role in achieving your desired arm size. Consume nutrient-dense foods and adequate protein. Track your caloric intake, and if you're not gaining weight, increase your daily calories to gain the desired arm size.
Consistency Is the Key to Building Big Arms
Building bigger arms requires dedication, patience, and a well-rounded approach to training. By understanding the arm muscles, employing effective training techniques, and maintaining a proper diet, you can achieve the strong, muscular arms you desire.
Remember, it's a journey that requires commitment, but the results are worth the effort.
*Please note: If you make a purchase using any of the affiliate links in this post, I may receive a monetary commission.
Also Read
References
Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.
William N. Taylor, M.D. Anabolic Steroids and the Athlete, Second Edition. Published 2002 McFarland & Company, Inc., Publishers. pp 239-243.
Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.
No comments:
Post a Comment