Arms seem to be a massive focus for a lot of guys out there. Which is understandable because your arms are on show far more than any other body part, so it does make sense to want to present them well. The problem that I see is that most guys go about getting massive pythons all wrong. Everyone is doing bicep curls and not many people have decent pipes. Here are my top tips to getting bigger arms.
Top Tip #1 – “The day ends in “Y” so therefore its arm day… FOR GODS SAKE DO A LEG DAY!
In order to put 1 inch on your arms you need to gain 5kg of overall body weight. The best way to put on overall size is to train your legs. The hormonal response to leg day will greatly increase the response you get from the almighty arm day. When trying to build a specific muscle group you need to program it regularly but you cannot neglect the rest of the body. Here is a great split to grow arms.
Monday – Back and Bi’s
Tuesday – Chest and Tri’s
Wednesday – REST
Thursday – Legs
Friday – Bi’s, Tri’s and Forearms
Sat – Shoulders and Calves
Sun – Rest
Top Tip #2 – Don’t train the joint, train the muscle
There is a massive difference between how a body builder does an arm curl and how you are currently doing an arm curl. Most people just go through the motions, feel the burn and are really just training the joint. When you train properly and you are training for size not strength then an arm day is equally as unpleasant as leg day. What I am talking about is intention training. Intention training is the hardest and most mentally demanding form of weight training, it also results in a massive whack to your ego bc you will have to almost half your weights. Next time you are staring at yourself in the mirror doing some curls, try this… Pick a weight that you can do 10 of without massive effort, then on each and EVERY rep do the following. Flex your bicep as hard as possible on the way up and flex your tricep as hard as you can on the way down until you reach full extension. It feel totally different to just doing a bicep curl. This will force more blood into the muscle, you get a much harder pump and the growth you get is far superior. You do the same on leg day and back day etc. Flex and squeeze the prime mover as hard as you can on every rep.
Top Tip #3 – If your abs are showin, you aint growin…
If you want to look big you need to eat big. In order to get significant results then you need to pick a goal and go for it. I hear guys tell me all the time they want to build muscle and drop body fat. I always say so which one is it. Don’t get me wrong you can get bigger and your body fat % can drop but that is only because you are heavier. The amount of fat in KG’s will stay the same but because you are heavier the relative % is lower. This is always confuse people. My advice is to drop body fat first until you are around 10 – 12% body fat and then work on size. Having the majority of your carbs around workouts and in the evening and making sure to the in a caloric surplus is the easiest way to gain size.
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