Building bigger arms is a challenge itself which need hard work and dedication. Doing workout with proper diet,plans and consistency will certainly help to achieve your goal. Build bigger arms with these tips which help you to get result faster.

build bigger arms

1. Triceps building

Triceps training is fundamental to growing your arms. That’s because the three-headed triceps muscle comprises 75 percent of your arm, so it follows that if you want bigger arms you need to pay close attention to it.

2. Get a Grip

“Any deviation in your grip will change the part of the muscle that’s being worked,” says Adam Kiani, trainer and CEO of PT Academy. “You see bodybuilders seemingly working the same muscle, but a subtle variation in their grip will mean they’re hitting different muscle fibres to ensure all-round development.”

For example, a manipulation technique used with dumbbells would be to switch from a neutral grip – holding the middle of the handle to target the biceps – to a reverse grip with palms facing down, which instead engages the deeper brachialis muscle in the upper arm.

3. Enter the Compound

“Your biceps and triceps are the secondary muscles involved in a lot of compound movements,” says Williams. “Your biceps are worked during most back exercises, while your triceps are recruited when you train your chest. So even though it’s good to isolate your arms with more specific movements, compound lifts ensure they’re working, too.”

Remember, regular stimulation and recovery are the keys to muscle growth, so as long as your training has plenty of both you will be able to grow those guns.

4. Build with Body weight

Lifting weights will get those arm muscles moving in the right direction, but to naturally engage, challenge and grow, don’t neglect bodyweight training.

“It’s a myth that you can’t train certain muscle groups without having free weights, and biceps are a classic example of that,” says Kiani. “My go-to finisher drill with clients is ‘21s’: seven bottom-half reps, seven top-half reps and seven full reps. These can be done with dumbbell curls, but they’re equally effective with chin-ups or press-ups. Triceps can be trained the same way, by using dip bars.” 

5. Divulge your Delts

Give due attention to deltoids and make sure you’re training shoulders once a week.

“Many gym-goers follow split routines – working two muscle groups each session – but overlook the shoulders, considering them as a secondary group,” warns Kiani. The negative effects of that can be front delts that are bigger than the side or rear delts, or under-developed trapezius muscles.

6. Double Up

Supersets are the perfect way to blitz your muscles in double-quick time. For a biceps and triceps superset, pair incline hammer curls with dips, or EZ bar skull-crushers with EZ bar curls.

Super sets have the effect of pumping the muscles – encouraging the rush of blood to the worked area – and allowing you to be more efficient in the gym.

7. Nail your Nutrition

To build bigger arm muscles require essential nutrients, so spend as much time in the kitchen as you do the weights room to get the results you need.

US research shows that, for maximum muscle growth, you should feed on fiber to repair torn muscles and build new tissue rapidly. Porridge, peanut butter and fresh fruit are good choices. It is also a way to build bigger arms.

8. Supplement for Size

Ensuring muscles are healthy enough to reach their full growing potential means fueling effectively. First and foremost, that’s about following a balanced, nutrient-dense diet, but you might also want to think about supplementing real-food meals with some muscle-building extras.It is an effective way to build bigger arms.

Categories: FITNESS


I am Bhishan Rai . I am a fitness trainer, blogger and currently working on fitnessthrills.


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