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Build Bigger Arms: 8 Essential Tips for Noticeable Muscle Growth

A muscular, built upper body has always been the foundation for bodybuilders and muscle enthusiasts. A well-developed chest and sculpted shoulders set the stage for an impressive physique.

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.

Understanding these muscles and their interactions is vital for effectively building bigger arms.

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

Read on and learn 8 essential tips to build noticeably bigger 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

To stimulate arm growth effectively, target your arms from various angles. For biceps, incorporate incline curls and chin-ups. For triceps, perform overhead tricep extensions to engage different muscle heads.

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

Unlock Your Arm Potential: Effective Muscle Building Tool for Arms

2 Must-Read Muscle Building Books to Add to Your Library

Compelling Review of Creatine Monohydrate for Muscle Building

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.

Kristoffer Becker

As a Fitness Coach, American Council on Exercise Certified Personal Trainer and Weight Management Specialist, I guide and motivate those with the desire to achieve optimal fitness, fat loss and a lean, muscular physique. I've been a personal trainer and fitness coach since 1998 and I competed as a strength athlete for 15 years. My study and training in the field has helped develop my skill as a strength coach, published fitness consultant and Fitness and Wellness Program Coordinator for the Annapolis Police Department in Annapolis, MD. I continue enhancement of my personal and professional development through regular study, training and education.

A Fitness Coach's Editorial: Exercise Technique at the Commercial Gym

Funny cartoon nerd geek typing on laptop

Here I present a bit of an editorial post. It involves subject matter that may be a little controversial but it is true nonetheless, at least in my opinion. I base the observations that I’m about to describe on decades of training, study, application and my professional fitness expertise.

My Fitness and Exercise History

I’ve always been an enthusiast of all things muscle. Since the age of 15 I’ve taken in as much literature, education and fitness-related material that I possible could. I started bodybuilding before I could legally drive in the U.S. and I have hitchhiked to they gym, in a blizzard, out of desperation, so that I could get to the gym to get in a workout.

Like many other high school athletes and young men who wanted to achieve a lean, muscular physique, I devoured the content of muscle magazines and outdated text books to find the most optimal strategies to build massive amounts of muscle mass.

Back in the 1990’s I didn’t understand the science of muscle hypertrophy as a lot of young men know it today. Thanks to YouTube influencers, good and bad, the information is out there, albeit with much debate and at time, contentious.

For example, it is now understood that one of the most effective ways to build large, full biceps is through stretch-mediated hypertrophy. This science-based concept for building big biceps has gained traction and has showed a lot of promise, although it’s full effectiveness is still debated in the fitness community.

My Fitness and Exercise Training

Once I started to build a solid base of muscle tissue and learned exercise technique from some experienced lifters and gymgoers, I pursued a personal training certification. I got certified as a personal trainer at age 20 and I started working at a major commercial gym, gradually working my way to a middle management position.

I felt confident in my knowledge, experience and relative success as a bodybuilder and I moved in circles of men and women who mostly lived the bodybuilding lifestyle. As such, I developed an eye for poor, sometimes risky, exercise technique and execution. This furthered my endeavor to educate the general population on exercise program development and safe, sustainable program design.

I was transferred to several gyms in the Baltimore, MD area into the early 2000’s and I took up competitive powerlifting. It was during my experiences as a strength athlete that I perfected the squat, bench press and deadlift, putting up relatively impressive numbers for my age at the time.

My diligence in learning, engraining and perfecting my form in the big three lifts carried over to my laser-focused techniques in all of my accessory exercises as well. I got guidance and encouragement from my powerlifting coach, training seminars and, of course, from men and women much stronger and more experienced than me.

In 2002, I became a police officer and redirected my time and attention to law enforcement training and developing my skill and knowledge to perform my job as safely and effectively as possible. As I got settled in, my passion for powerlifting returned and I competed for another 10 years as a strength athlete.

To maintain a balance of powerlifting training and my career, I found it best to build my dream gym in my home’s two car garage. It was there for nearly 20 years I trained alone, applying my accumulating knowledge of exercise science and application. I was sequestered from the commercial gym setting and I took for granted the 25 years of exposure I had to high level, expert training and fitness-related education.

I made almost no observations of the general population exercising inefficiently in a commercial setting, violating gym etiquette standards and performing their lifts with horrific, dangerous technique.

My Commercial Gym Observations

In 2023, a YMCA facility opened very close to my home and I took advantage of it’s close proximity to my residence and the availability of a variety of modern exercise equipment. The first days in the gym were awe-inspiring for me. I hadn’t seen so many quality machines, racks and free weights in a very long time. I also hadn’t seen the masses exercising in such a cringy manner either.

As if I didn’t know this already, the vast majority of exercisers used very poor technique and their exercise selection was curious. I was reminded that most people don’t squat with proper depth, don’t use a full range of motion and many of the men used far too much weight than what would be ideal for their given movement. The only thing I saw people getting good at was increasing their risk for injury and being sloppy exercisers.

What kind of surprised me, but shouldn’t have, was that most women used better technique and selected exercise more intelligently than many of the men. I attribute a lot of this to the fact that women generally aren’t “ego lifters” and they typically don’t try to impress others in the gym.

As such, they usually take care in selecting their load and choose exercises that are most effective for their target muscle versus the exercises that allow them to move a massive amount of weight.

Take Away for Better Fitness Results

People will forever exercise ineffectively in an unsafe, inefficient manner. This is one of the reasons many do not see positive results and get frustrated, leading them to fall off a consistent exercise program. Injuries are common amongst exercisers who perform lifts inappropriately, which keeps them out of the gym for extended periods of time.

So, fellow fitness enthusiast, I suggest you seek out as much quality information as you can on proper exercise selection and technique and the most effective, scientific principles to build a lean, muscular physique. This often involves humbling yourself, slowing down and spending time and effort perfecting proper, safe exercise form.

Also, gentlemen, take a hint from the ladies. Stop ego lifting, lighten your load and select exercises that are appropriate for your goals, not impressing other people in the gym. Believe me, most gymgoers don’t care about how much weight you lift.

My Fitness Enhancement Recommendation

Now, go have a productive workout and please, pay attention to your form and exercise technique and if you need help or assistance, don’t be embarrassed to seek out the guidance of a professional online fitness coach or certified personal trainer.

Also, I suggest reading up on current literature on exercise program design, application and execution. By educating yourself and interacting with experienced, knowledgeable, fitness enthusiasts, you’ll likely reap the rewards and achieve your muscular, lean body.

Also Read

Two Must Read Muscle Building Books to Add to Your Library

How to Get Compliments in the Gym: 7 Strategies That Really Work

References

1. Wakahara, T., et al. (2012). Stretch-mediated hypertrophy in the vastus lateralis muscle and patellar tendon. Journal of Strength and Conditioning Research, 26(2), 567-573. This study investigates the potential for stretch-mediated hypertrophy in the quadriceps muscles and tendons. It suggests that muscle elongation may play a role in hypertrophy.

2. McMahon, G. E., et al. (2014). Influence of concentric and eccentric resistance training on architectural adaptation in human quadriceps muscles. Journal of Applied Physiology, 116(11), 1493-1502. This study examines the effects of eccentric (stretching) and concentric (contraction) resistance training on muscle architecture, providing insights into the role of muscle lengthening in muscle hypertrophy.

3. Kubo, K., et al. (2007). Effects of repeated muscle contractions on the tendon structures in humans. European Journal of Applied Physiology, 99(4), 423-429. This study investigates how muscle contractions affect tendon structures, suggesting that muscle tension alone, without stretch, may be sufficient for muscle adaptation.

4. Blazevich, A. J. (2006). Effects of physical training and detraining, immobilization, growth and aging on human fascicle geometry. Sports Medicine, 36(12), 1003-1017. Blazevich's review article discusses how muscle fascicle geometry changes in response to various stimuli, including resistance training, and may provide insights into the role of muscle stretch in hypertrophy.

Kristoffer Becker

Advanced Muscle Building Guide, Instant Access

If you're looking for an advanced guide for muscle building, I have a book recommendation for you. "Scientific Principles of Hypertrophy Training" by Renaissance Periodization is among the best, most relevant books on the topics of muscle building, fat loss and improving athletic performance.

The text is available here at Amazon for you to read instantly or order for delivery.

Unlock the Secrets of Muscle Growth

"Scientific Principles of Hypertrophy Training" takes you on an enlightening journey into the science of muscle building, also known as muscle hypertrophy.

Authored by a team of seasoned experts including competitive bodybuilder and sports physiologist Dr. Mike Israetel, recovery specialist Dr. James Hoffman, Neuroscientist Dr. Melissa Davis, and IFBB professional bodybuilder Jared Feather, MS, this book takes a deep dive into evidence-based training methods.

The Blueprint for Maximum Muscle Growth

This brilliantly written book is your roadmap to comprehending and implementing the key principles of muscle development. Here's an idea of what you'll learn about:

Muscle Physiology

Get insight into the fundamental principles of muscle physiology, including muscle fiber types, muscle contraction, and the biological mechanisms that drive muscle growth.

Training Variables

Understand the critical training variables influencing hypertrophy, including volume, intensity, frequency, and exercise selection, and learn how to manipulate them effectively.

Nutrition and Recovery

Dive into the pivotal role of nutrition and recovery in supporting muscle growth. Explore topics such as protein intake, calorie surplus, and optimizing sleep and rest practices.

Program Design

Discover how to design customized hypertrophy-focused training programs tailored to your specific goals, whether you're into bodybuilding, strength training, or athletic performance enhancement.

Progressive Overload

Master the concept of progressive overload and learn how to continually challenge your muscles to promote steady growth over time.

Periodization

Explore the concept of periodization and understand how to structure training cycles for long-term progress while avoiding frustrating plateaus.

Monitoring and Assessment

Learn effective methods for tracking progress, assessing muscle growth, and making data-driven adjustments to your training and nutrition plans.

Common Mistakes and Myths

There are a lot of fallacies and misconceptions out there. The authors debunk common myths about hypertrophy training, helping you avoid pitfalls and focus on proven strategies.

Your Path to Muscle Mastery

"Scientific Principles of Hypertrophy Training" is an invaluable resource for muscle enthusiasts, athletes, and trainers. It's your ticket to optimizing your muscle-building journey based on the latest scientific research and evidence.

By grasping the core principles of hypertrophy, you'll be empowered to create more efficient and effective training strategies to achieve your muscle-building goals.

My Personal Stamp of Approval

I can't emphasize enough how impactful this book has been in my own muscle building training and program design for clients and athletes.

As an experienced, educated fitness coach and certified personal trainer, I can confidently say that "Scientific Principles of Hypertrophy Training" is the most comprehensive, relevant, and applicable resource I've read for mastering muscle building through effective program design and implementation.

If you're ready to take your muscle building knowledge, motivation and results to the next level, you can read "Scientific Principles of Hypertrophy Training" instantly or order your paperback copy directly from Amazon at my affiliate link here.

This text will revolutionize your hypertrophy training and motivate you to intelligently and effectively design your muscle building program for optimal results.

About the Authors

Dr. Mike Israetel

A prominent figure in the world of strength and conditioning, known for his expertise in sports physiology, bodybuilding, and nutrition. He holds a Ph.D. in Sports Physiology from East Tennessee State University and he is recognized for his extensive contributions to the fitness industry, particularly in the areas of muscle hypertrophy and strength training.

He has authored and co-authored numerous research papers and articles, shedding light on evidence-based training methods and nutritional strategies.

As a competitive bodybuilder himself, Dr. Israetel has practical experience in the andHe understands the real-world challenges and demands that athletes and fitness enthusiasts face, making his advice practical and relatable.

In addition to his academic and practical pursuits, Dr. Mike Israetel is a sought-after speaker, educator, and coach. He has a talent for breaking down complex scientific concepts into digestible information that empowers individuals to make informed decisions about their training and nutrition.

Dr. James Hoffman

A distinguished figure in the realm of sports science and recovery. As an expert in the field, he has made significant contributions to the understanding of human performance and injury prevention.

Dr. Hoffman's educational background includes advanced degrees in Exercise Physiology and Biomechanics, which form the foundation of his expertise. His research and work primarily focus on the recovery aspect of sports and athletic performance, an area crucial for athletes looking to optimize their training and minimize the risk of injuries.

As a renowned recovery specialist, Dr. Hoffman has collaborated with various athletes, coaches, and teams, providing invaluable insights into recovery strategies, techniques, and practices. His practical knowledge extends beyond the laboratory, making him a trusted advisor to athletes seeking to enhance their performance.

Dr. Mellisa Davis

According to Renaissance Periodization's website, "Dr. Melissa Davis holds a PhD in Neurobiology and Behavior and has 10 years of research experience. Her work has been featured in Scientific American, published in high impact, peer reviewed journals, and recognized by faculty of 1000.

She has made a lifelong scientific-hobby of studying sport science and is a life-long athlete and scholar.

Melissa is currently a Brazilian Jiu Jitsu black belt under Giva Santana at One Jiu Jitsu, and is a multiple time IBJJF Master World Champion. She has also represented the United States in the international Abu Dhabi World Pro Competition on multiple occasions.

Jared Feather, MS

An IFBB (International Federation of Bodybuilding and Fitness) professional bodybuilder known for his achievements in the world of competitive bodybuilding. He has competed at a high level in bodybuilding competitions and earned his IFBB Pro card, which is a prestigious designation signifying his professional status in the sport.

Unlock Your Arm Potential: Effective Muscle Building Tool for Arms

Are you looking to carve out impressive, muscular arms and increase the size of your biceps and triceps? Whether you're a gym enthusiast or prefer working out at home, there are arm muscle building solutions for you.

In this post, I'll explore the process of building your upper arms to help you achieve your arm-building goals.

The Proper Tools to Build Your Arms

Gym memberships offer a treasure trove of equipment, making it convenient to focus on different muscle groups effortlessly. Free weights provide versatility and overall muscle building benefits and specific arm building tools offer a distinct advantage when it comes to stimulating muscle growth in your arms.

But effective arm workouts sometimes require implements to target the desired muscle group; in this case I’m referring to the biceps.

Tailoring Your Arm Workouts

If you’re struggling to develop your biceps, arm muscle building solutions are within your reach. Remember that an approach targeting biceps will yield the best results. Develop a personalized workout routine that aligns with your bodybuilding goals and preferences, and you'll be well on your way to big, powerful arms.

The Power of Targeted Arm Workouts

Before I explore one of the best bicep building tools, it's important to understand the significance of targeted arm workouts. Building strong and defined arms not only boosts your physical strength but also enhances your overall appearance.

Well-defined biceps can give you the confidence to wear sleeveless shirts and shirts that make your arms look bigger.

Bodybuilding is an art form, and like any art, it relies on principles and techniques to achieve mastery. One such fundamental principle is the Principle of Specificity, as described in detail in Renaissance Periodization's Scientific Principles of Hypertrophy Training, a cornerstone of successful bodybuilding.

Let’s explore how it guides the training process and leads to significant gains in muscle mass and strength.

Understanding the Principle of Specificity

The Principle of Specificity, often referred to as the Specific Adaptation to Imposed Demands (SAID) principle, revolves around the concept that the body adapts specifically to the demands placed upon it during training. This means that to achieve desired results, your training regimen must align closely with your goals.

For instance, if your aim is to build large biceps muscles, focusing primarily on leg exercises won't yield optimal results. The principle dictates that you should target your biceps with curl variations, including Arm Blaster curls.

The Science Behind Specificity

To appreciate the science behind specificity, let's look at some key aspects:

Muscle Fiber Type: Different muscle groups consist of varying proportions of muscle fiber types, such as fast-twitch and slow-twitch fibers. Specific exercises activate these fibers differently. Tailoring your workout to the muscle's fiber type composition ensures maximum growth (1).

Neuromuscular Adaptations: Specific training improves neuromuscular coordination, enhancing the mind-muscle connection and optimizing motor unit recruitment (2).

Energy Systems: Targeted training aligns with the energy systems predominantly used by specific muscle groups. For example, endurance training focuses on oxidative pathways, while strength training taps into anaerobic energy systems (3).

Exercise Selection: Specificity influences exercise selection. Compound exercises, such as deadlifts and bench presses, engage multiple muscle groups, while isolation exercises zero in on particular muscles (4).

Implementing Specificity in Your Bodybuilding Routine

Set Clear Goals: Define your bodybuilding goals, whether it's bulking up, toning, or improving strength.

Design Targeted Workouts: Craft workout routines that align with your goals. Incorporate exercises that prioritize the muscle groups you intend to develop.

Vary Intensity and Volume: Adjust training intensity (load) and volume (reps and sets) according to your objectives. For strength, go heavy with lower reps; for hypertrophy, use moderate weights with higher reps.

Track Progress: Keep meticulous records of your workouts, including weights lifted and repetitions. This data helps you monitor your progress and make necessary adjustments.

Periodization: Implement periodization, where you cycle through phases of training intensity and volume. This prevents plateaus and encourages continuous adaptation (5).

The Principle of Specificity is not just a guideline; it's the roadmap to success in bodybuilding. By tailoring your training to your specific goals and understanding the underlying science, you can maximize muscle growth, the biceps in this case.

Arm Blaster Curls: The Ultimate Arm Muscle Building Solution

The bicep building solution – Arm Blaster curls. This unique device, once used by the legendary Arnold Schwarzenegger, can help you sculpt mind-blowing biceps that leave a lasting impression. It isolates your biceps during curls, ensuring maximum muscle engagement and growth. It's like having a personal trainer for your arms.

Unveiling the Arm Blaster

The Arm Blaster is a compact, cost-effective, and lightweight tool designed to revolutionize your arm workouts. By incorporating Arm Blaster curls into your routine, you can quickly develop full, well-defined biceps that stand out.

The Science Behind Arm Blaster Curls

What sets the Arm Blaster apart is its ability to maintain precise arm positioning during standing curls. The classic barbell curl, known for building overall bicep thickness and muscle size, becomes even more potent with the Arm Blaster.

This remarkable tool maximizes muscle growth at the lower part of your biceps, where they are most visible. It's the key to achieving that sought-after thick and full look just above the forearm. Imagine confidently sporting a short-sleeved shirt and showcasing your impressive biceps.

The Importance of Lower Biceps

Small, slender lower biceps can diminish the overall impact of your arm development. Regardless of measurements, it's essential to cultivate big, thick, and full lower biceps to create the illusion of massive arms. Arm Blaster curls are your ticket to this transformative look.

Why Arm Blaster Curls Are Superior

In my opinion, Arm Blaster curls reign supreme when it comes to enhancing the appearance of your biceps and building muscular arms. Even compared to preacher curls, Arm Blaster curls take the crown for effectiveness.

Convenience and Accessibility

One of the best aspects of the Arm Blaster is its affordability, portability, and compact size. You can easily carry it in your gym bag and perform Arm Blaster curls wherever you have room for a curling movement.

Whether you're at home, in a commercial gym, at work, or any suitable location, the Arm Blaster is ready to help you sculpt your dream arms.

Don't Miss Out on Arm Blaster Curls

Incorporating Arm Blaster curls into your arm-building workout routine will unlock incredible growth potential and accelerates the development of bigger, more muscular biceps. Don't underestimate the power of Arm Blaster curls in enhancing the appearance of your arms.

Arm Blaster curls are your gateway to achieving those impressive, eye-catching biceps you've always wanted. Embrace this muscle building tool, and watch your arms transform into a true testament to your dedication and hard work.

Start Your Arm Transformation Today

Your journey to stronger, more defined arms begins with the right muscle building tools. The Arm Blaster is a tool and your arm workout solution and is available on Amazon.

Don't wait any longer—get your Arm Blaster at my Amazon affiliate link here and take the first step towards achieving your arm muscle building goals. Your dream arms await!

Also Read:

The Science of Building Big Arms: A How-To Guide

2 Must-Read Muscle Building Books to Add to Your Library

Compelling Review of Creatine Monohydrate for Muscle Building

References:

Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1), 30-43.

Sale, D. G. (1988). Neural adaptation to resistance training. Medicine and Science in Sports and Exercise, 20(5 Suppl), S135-145.

Plisk, S. S., & Stone, M. H. (2003). Periodization strategies. Strength and Conditioning Journal, 25(6), 19-37.

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Issurin, V. B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189-206.

Kristoffer Becker

2 Must-Read Muscle Building Books to Add to Your Library

You Need to Read for Optimal Muscle Growth

It’s widely understood that personal growth and development is critical for success in most areas of our life. This is true in our pursuit of an impressively muscular physique.

However, there is so much information, and let’s be honest, misinformation on social media, blogs and even in our gyms and locker rooms when it comes to the most optimal way to build muscle tissue.

In recent years, there has been an abundance of scientific research and literature that addresses the topics that many aspiring, intermediate and advanced bodybuilders crave. The topic that I’m referring to is how to develop a lean, muscular physique.

I've extensively detailed the contents of this post in What Are Considered Big Arms: The Ultimate Guide for Building Big Arms where you'll learn what are considered big, muscular arms and discover proven workouts based on updated science and methods to add inches to your arms that will make people notice.

Outdated Science

In previous years and decades, a lot of data and literature was supported by supplement manufacturers and fitness magazines such as Flex, Muscle & Fitness and Muscle Media. While some of the principles developed and endorsed by legendary bodybuilding marketer Joe Weider remain effective in building muscle mass, much of the so-called science hasn’t stood the test of time.

For those of us who are constantly pursuing the development of muscular strength and size, it is crucial to stay up to date on the latest science and research in the field of sports science, strength training and nutrition.

The Excitement of Learning New Muscle Building Information

Learning new techniques, strategies and tools to build an exercise program for maximum muscle development is always exciting. Sometimes the best part is discovering the latest science as it pertains to training and dieting for fat loss and muscle building.

In order to keep ahead of the competition, whether it’s gym-level, friendly competition or on a legitimate bodybuilding stage, you need to understand what works and why and uncover common myths and fallacies in the world of bodybuilding training and nutrition.

Two Must-Read Muscle Building Books: My Recommendations

You'll see that I recommend a book focusing on a the scientific approach of muscle building through training and program design and implementation.

I also recommend a book, also written by experts at Renaissance Periodization, that specifically address the dietary requirements of dieting for muscle building, fat loss and athletic performance.

Scientific Principles of Hypertrophy Training

"Scientific Principles of Hypertrophy Training" delves into the science behind muscle hypertrophy, or muscle growth, providing a comprehensive guide for you to maximize your muscle growth and strength gains through evidence-based training methods.

The text is written by a group of experts in the field including competitive bodybuilder and sports physiologist Dr. Mike Israetel, recovery expert Dr. James Hoffman, Neuroscientist Dr. Melissa Davis and IFBB professional bodybuilder Jared Feather.

The Key Principles to Maximize Muscle Growth

"Scientific Principles of Hypertrophy Training" is eloquently written and contains well-researched, documented in-depth information that is easy to digest and understand. The book focuses on several important principles of building muscle.