Every aspiring body builder or fitness enthusiast inspires to have big arms – they are a sign of muscularity and aesthetically pleasing to the eyes. If your usual workout training has yet to yield the size gains you desire, then it’s time to utilize these training tips to bring out some serious arm gains.
Focus on Strength
If you really want to see results and get bigger arms, the solution is through strength training. The number one principle that has been proven remains relevant in modern bodybuilding – to grow bigger and stronger arms, you have to force your muscles to adapt to a heavier weight. What this means is that you should linearly progress in terms of weight lifted each session by overloading your muscles with a weight that causes you to struggle by the end of eight repetitions.
Place More Emphasis on The Triceps
If you care about the size of your arms, it is important for you to know that the triceps or otherwise known as the triceps brachii, consists of around seventy-five percent of the entire arm. Contrary to popular believe, focussing on biceps would not give you bigger arms. Instead, you should be training the three heads of the triceps – the long head, lateral head, and the medial head.
Develop Your Mind-Muscle Connection
Bigger arms simply translate to having more sarcoplasmic hypertrophy in your biceps, triceps, and forearms. This means you have to get a strong mind-muscle connection during your workouts to activate those muscles. Always focus on contracting and relaxing your muscles during the exercise instead of mindlessly going through with the motion. The reason why mirrors are so important in bodybuilding isn’t to grow your narcissism. It’s actually for you to see your muscles move as you carry out the movement, which strengthens your mind-muscle connection.
Increase the Frequency of Your Training
Frequency is important for smaller muscle groups, such as the arms because they tend to recover faster. If you go without training when your muscles have already recovered, naturally your progress wouldn’t be as fast as someone who is constantly pushing their body and keeping it in a constant state of muscle protein synthesis and hypertrophy.
Go on A Lean Bulk
If you’re constantly in a caloric deficit, you’ll never be able to supply your body with proper nutrients to carry out your workouts at full strength. This is why it’s important to go on a lean bulk if you wish to grow a particular body part, especially your arms. Choose healthy foods instead of feasting on junk food. Lean proteins and healthy carbohydrates are crucial.