Every guy knows that big arms get noticed. Impressive arms don’t just look good, they are great for many reasons. For one, it’s going to help you overload your muscles and get better results in the gym. But also it’s going to get you attention from guys and girls in the gym. So if your arms aren’t busting the threads on your sleeves, it’s time to shock the hell out of them. Below we have compiled the best training, nutrition, and supplementation tips to help you add inches to your arms. we’ve also provided you with the most hardcore workout routine that you’ll need to load your arms with more size than you ever thought possible. Ready for all-out-biceps-bombing….proceed, please!
Train biceps twice a week
To shock your biceps into massive growth you will need to train your arms on their own separate day, not after training a larger body part. This will ensure that they are fresh and ready to push some heavyweights. In this routine, you will train biceps twice per week with two different routines focused on different exercises giving them 2 to 3-day rest in between.
Hit them hard
To get your arms to grow, you need to overload them by periodically training them to failure and beyond. The heavier you lift, the bigger you get but never neglect your form. In this routine, you will lift as heavy as possible but always while maintaining good form and hitting the target rep range.
Hit them intense and fast
Short and intense is the best training way to add mass quickly. The entire biceps routine should take you no more than 45 minutes. When training your arms, long or more is not always better. Limit your rest period between 60 to 90 seconds maximum or as long as it takes you to regain enough strength to perform the next set. Greater intensity during workout boosts postworkout growth hormone levels, thus increasing muscle growth, so go intense and fast.
Use correct technique and form
Form is crucial. You are not just moving the weight from point A to B, you are to stimulate the biceps, making it burn with a good squeeze. Thus form is critical. If the weights you’re using are too heavy, you’re using too much weight. Reduce your weights and do the exercise properly while making a conscious effort to keep my back straight. To develop your arms fully, start every repetition with your arms fully extended and keeping the tension at the bottom. Lift and lower the weight slowly in a controlled, focused manner and supinate and squeeze the biceps as hard as you can at the top of the movement. This makes the bicep work harder and targets all the fibers in the muscle.
Keep Your focus on the muscle
Keep your attention on your biceps during your workout. As you complete each rep, visualize the biceps growing and expanding. Make a mental contact with the muscle as it rolls into a contraction, and form an image of the peak swelling. Always aim for the maximum pump and a killer burn. Never take your mind off the muscle you are working.
To build big biceps you need to eat big and frequently. Eat a solid meal every 2-3 hours, 6-7 times a day. With 6-7 meals a day you are properly keeping a steady supply of nutrients to your muscles to promote growth. Keep these meals balanced with an ideal ratio of proteins to fats to carbs. Make sure you are getting at 1.5 grams of protein per pound of bodyweight.
In addition to your nutrition regimen, you should add supplements. Supplements enhance your diet. They will help you push muscle growth further than just a simple eating plan. Supplements improve strength, size, energy, fat loss, and overall health. Keep it simple and stick to the basic. Consider taking a Whey protein, a multivitamin/mineral supplement, creatine, branched-chain amino acids(BCAAs). Whey protein delivers amino-acid building blocks to your muscle to maximize muscle growth. Creatine boosts muscle power, strength, and size and pulls in more water into the muscle cells, making them much fuller. While BCAAs stimulate protein synthesis, prevent muscle breakdown and delay the onset of fatigue during training.
- 30 to 60 minutes before your workout mix in water 1 scoop of whey protein with, 5 grams of creatine, 10 grams of BCAAs and get 20-40 grams of slow-digesting or whole-food carbs.
- Within 30 minutes of your workout consume a 1 scoop of whey protein and 1 scoop casein protein 5 grams of creatine, 10 grams of BCAAs and get 30-60 grams of fasting digesting carbs such as Gatorade.
The biceps routine is a four-week-long routine broken into weekly cycles. Week 1 and 3 focuses on adding size, thickness, and strength to your biceps using heavy hitters such as Barbell Curl and Dumbbell Curl. The rep range stays around 6-10 using the overload principle. In addition, we use also advance techniques such forced reps and rest-pause to target the bicep even more. In week 2 and 4 we still focus on adding size but we reduce the weight to work on size and endurance so that we can hit the biceps heavier and harder in week 3. Following this rotation will confuse the biceps muscle and allows you to shock your guns into big growth by changing exercises, volume, intensities week by week.
- As a reminder always use correct technique and form. Lift and lower the weight in a controlled, focused manner. For all exercise select a weight that allows you to reach failure at designated rep ranges. If the weights you’re using are too heavy, reduce your load and do the exercise properly.
Week 1 and 3
- 1. Use Pyramids by increasing the weight after each set but staying within the assigned rep range.
- 2. Do 2-3 drop sets on your last two sets
Week 2 and 4
- 1. Have a partner help you get 2-3 after reaching failure on your last two sets
- 2. Do 2-3 drop sets on your last two sets