Building bigger arms gives your body a more defined look and work for both physical and functional purposes. You really need bigger arms to help if you engage in a lot of physical labor and it is also necessary for bodybuilding competitions. Not to mention, muscles help to increase your metabolism, so it improves your overall fitness levels.
The arms are composed of two major muscle groups, the biceps and the triceps. You need to work both for a balanced appearance. The good news is there are several bigger arms workouts that work very well for boosting your overall muscle mass. However, it is important to remember that along with working out, you need to have good eating habits, as well. Nonetheless, you might not know where to begin, am I right? This course will teach gain weight, build muscle and increase energy. Continue reading to learn more about the various ways to build up your biceps and triceps.
Let’s begin with the nutrition aspect of building bigger arms. They say you are what you eat…trash in, trash out. Part of exercise is having the energy to do so. In addition, you want results. You can quickly lose motivation if you spend hours at the gym, but do not see results because you eat junk food for every meal. What’s the point, right? It is critical to remember that exercise does not give you the right to eat a smorgasbord each and every day. It helps when you want to have cheat days, but those should be delegated to one or two days a week, not seven. So, how can you improve your efforts? Here are a few steps.
- Eat Smaller Meals Frequently
Eating raises your metabolism because your body is working to digest the food. However, your metabolism can only do so much and eating more than your burn is unhealthy in the long run. Also, if you go three to four hours without food, your body switches over to a catabolic state. What does that mean? It means your body starts to lose muscle while gaining fat. That is not good at all! Your body thinks it’s starving and starts to feed on your lean muscle. Eww. So, eat four to six times a day at 2-1/2 to 3 hour intervals.
- Balance Your Meals
Each meal should have at least 40 percent protein, 40 percent carbohydrates and 20 percent fat. Of course, you want slow-digesting carbohydrates such as multi-grain and wheat products. So, if you are planning on having pasta, use a whole wheat pasta with sugar-free marinara sauce and ground beef. One of the most important things is to make a lot of your own meals and stay away from sugar as much as possible. Hard boiled eggs with a dollop of mustard make a good snack. Also, you can wrap slices of meat with a low-fat cheese. Another good option are lettuce wraps with your home cooked choice of meat and sugar-free seasonings.
- Cycle Your Calories
You want to shock your body. So, you have to cycle your calories. If you want to gain muscle and lose fat, you want five days of lower calorie foods and two days of high calorie foods. On the other hand, if you just want muscle mass, then you should eat five days of of higher-calorie foods and two days of lower-calorie foods. This keeps your metabolism from getting stagnant by not letting it get used to eating the same amount of calories every single day. Despite your eating modifications, you do not want to feel as if you are dieting, do you? This thoughtful online course will help you by teaching you how to think and eat rich.
Let’s move on to the workouts, shall we?
Lying Barbell Tricep Extension
Lie (on your back) on a workout bench. Use one EZ curl bar or two dumbbells. Bend your elbows so that your triceps reach behind you, lowering the weight. Then lift the weights with your triceps. Repeat 10 times, and then take a 30-second break.
Hold the sides of parallel bars. Push yourself up until you are at arm’s length. Now, slowly lower yourself until your biceps reach your forearms. Extend your elbows and press back. Never lock your arms once you go back up, keep them soft as you lower. Pause before starting the next rep. Repeat 10 times, take a break, and then start another repetition. The point is to give your body an overhaul. For more useful tips, check out this course on how to have a complete physical transformation!
Use chin-up bars for this workout. Face your palms toward you, hold the bars while extending them above your head. Slowly lift your body until the bars come to your chest. Once the bars reach the top, slowly extend your arms, and lower your body. Once you get back down to the starting position, hold and pause, then repeat another repetition.
Standing Bicep Curls
Stand up holding one pair of weighted barbells in your hands. Place your feet shoulder-width apart with your palms facing away from you. Keep your elbows close your to body and stable throughout this entire exercise. Slowly raise the barbell towards your shoulders, and slowly lower it back down. Keep your elbows soft. For best results, get a full range of motion.
Dumbbell Wrist Curls
This exercise works your forearms. Sit on the corner of a bench. Lean forward a bit, and place one dumbbell in one hand. Use your wrist to lift and lower the dumbbell slowly. Continue through 10 repetitions, and then repeat with your other wrist.
Rope Cable Curl
Use the rope pulley at your gym. Stand 12-inches away from it. Grab the rope, and hold the ends with your palms. Stand up straight while pulling your elbows to your side. Exhale, and use your biceps to pull the rope up until your biceps touch your forearms. Stop for a second at the top, and then breath in as you lower the rope pulley. If you don’t have weights, you can use your body weight and this informative article teaches you how.
It takes time to increase your arm girth. It is essential to have realistic expectations before starting. In addition, you should consult with a trainer, at least once or twice, to ensure you are starting out with the right weights. However, once you start your bigger arms workout, you can have confidence that eventually your effort will pay off! So, what are you waiting for?