It's no secret that most people want bigger arms, but there is so much "fluff" going around that most people are clueless about what to do!
If you set out to know how to get bigger arms, you'll be dumbfounded at the confusing mass of information floating around online. Some will tell you to do unknown, unheard-of antics, while others will promote simple pull-ups for more defined, sculpted arms.
In this blog post, we'll start from scratch. Yes! I'll walk you through the nutrition part (the essential aspect of muscle building) before we even peep into the intimidating world of strength training.
In terms of training, you'll be given 5 simple steps following which you can have a sure shot at bigger, better, and more muscular arms that don't just look fantastic but are more efficient too. Enough of talking; let's get down to business now:
The Science Behind Success
To build muscle efficiently, you must get your information right before perfecting your reps and sets. In a nutshell, you need to educate yourself on the body science behind muscle growth.
Nutrition Behind Hypertrophy
We all keep hearing about strength training and how it is absolutely indispensable when building muscles in general and bigger arms in particular. And that is accurate information. Muscle damage through strength training is necessary to repair and build new muscles.
But is there anything else that's just as necessary? YES! It's protein. Protein, or, say, amino acids are the building of muscles. The total protein synthesis and degradation rate increase exponentially with strenuous exercises like strength training. Which means what?
It means as you hop onto your strength training journey, you need to increase your protein intake if you want to build muscle. If you don't eat enough protein, you'll be just breaking down muscles in your body, as there won't be enough dietary protein to support new synthesis. Simply put, optimized protein intake is something you can't miss when you want to build muscle.
But don't worry if you are a vegetarian. Plant protein works just as well. Most people think of protein as something that comes only from animals, but plenty of plant-based protein sources can provide all the essential amino acids your body needs. Quinoa, for example, is a complete protein, meaning that it contains all nine of the essential amino acids.
Plant-based proteins, such as beans and lentils, can also be combined to create a complete protein. In addition to being a great source of protein, plants are also low in calories and fat, making them a healthy option for anyone looking to improve their diet.
So, when you aim at bigger arms, aim at shooting your protein levels alongside so you build more muscle when those heavy sets and reps break the existing ones. And if animal protein does not work for you, choose a healthy plant-based protein.
Easier still, gulp delicious protein shakes made from premium protein powder. Protein comes in different shapes and sizes, and all are beneficial. You choose what suits you most efficiently and stick to it.
Protein is the Magna Carta of muscle building but do not just eat protein. A balanced diet works magic because you may hate carbs and fats, but they fill your energy tank and optimize your hormonal profile.
Eat three full meals and snack in between on high-protein items. Do not let your energy levels go too low when training for bigger biceps.
So, work on your nutrition if you want to build bigger arms.
Related Article: Why Does the Human Body Need Protein, and Where Should It Come From?
Perform Exercise With Perfect Form
A general misconception regarding strength training for muscle growth is "the more, the merrier." It is hardly true, though. The fact of the matter is that the proper form matters the most. Exercise bears fruit when it's done with the correct form and not when it's done more.
Once you know how to plan your diet for bigger arms, you need to know how to exercise for maximum benefit.
You can get hundreds of thousands of exercise plans for mighty arms. That's not an issue. The issue is to find one that works. Today, we are teaching you how to benefit from the plan you choose and never have to complain that "nothing works."
Here are a few things you should not be doing while training for bicep hypertrophy: avoid these, and most plans will work for you.
- Rushing through the reps without engaging the right muscles
- Performing too many reps with an easy weight
- Performing too few with weights that are too heavy
- Uncontrolled motion
- Training to failure the very first time around
- Never training to failure at all
- Too much cardio
- Too many push-ups for bigger arms
- Working out every day
- Not resting to allow recovery
Go through this list. These are arch enemies of those big, defined, and massive arms of your dreams. You see, working too fast, and too much never works because that goes against the science behind muscle hypertrophy.
Perform exercises with perfect form, engage the required muscle (happens only when you maintain the correct form), control your motion, and let the muscle burn. Almost all workout plans will work for you if you do these things.
How Long Does It Take to Build Bigger Arms?
There is no one answer to the question of how long it takes to build bigger arms. Instead, several factors can influence the rate of muscle growth. These include an individual's current state of fitness, how many workouts they can perform per week, how much effort they put into their workouts, and how well they stick to their nutrition plan.
Genetics can also play a role in how quickly muscles grow. Generally speaking, most people will start to see changes in the appearance of their arms after 6-8 weeks of consistent training. However, it can take up to 12 weeks before more significant changes are visible.
Ultimately, the best way to build bigger arms is to focus on increasing the intensity and volume of your workouts while following a healthy diet. By doing this, you will be giving your muscles the best chance to grow.
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5 Easy Steps to Bigger Arms in 30 Days
You need to be clear about one thing: big arms are not easy at all. You'll have to work for them. But it's not impossible either. With the nutrition and proper form, you are all set to rock. Follow these 5 simple steps while working out, and you'll start seeing significant changes in just 30 days:
1. Start Arm Workouts With Heaviest Sets First
When building bigger arms, many people make the mistake of starting their workouts with lighter weights and working up to heavier weights. However, this approach is actually less effective for muscle growth. Instead, you should start your arm workouts with your heaviest sets first and then move on to lighter weights. Not only will this help you build more muscle, but it will also help prevent injuries.
2. Turn Your Arm Workout into a Push Pull Routine to Increase Training Volume
Another great way to build bigger arms is to turn your arm workout into a push-pull routine. This simply means performing all of the exercises in your routine twice per week instead of once per week. By doing this, you'll be able to increase the overall volume of your workouts and force your muscles to adapt by growing larger.
3. Increase Training Frequency
In addition to increasing the overall volume of your arm workout, you can also increase their frequency. Instead of working out once or twice weekly, try increasing it to three or four times weekly. This will help keep your muscles guessing and grow even faster. Just make sure not to overdo it, or you may end up overtraining and see little to no results.
4. Vary Your Rep Ranges
One great tip for building bigger arms in 30 days is to vary your rep ranges from workout to workout. For example, one day, you might do 10 reps per set, while the next day, you might do 15 reps per set. By constantly changing things up, you'll keep your muscles guessing and force them to grow larger to meet the demands being placed on them.
5. Train to Failure
Last but not least, if you want to see results in 30 days or less, you must train until failure. Failure is when you can no longer complete a rep with good form. Once you fail, stop the set and rest for 60-90 seconds before beginning your next set. This might seem like overkill, but trust me, if you want results fast, this is the way to do it.
No one's asking you to train to failure every time, but never training to failure will slow down muscle hypertrophy.
Related Article: What 'Training to Failure' Means & is Training to Failure Good for Hypertrophy?
FAQs
1. Is it possible to get bigger arms in 30 days?
Yes. You'll need to focus on strength training and muscle building to achieve bigger arms in a month.
For strength training, you'll want to focus on exercises that work the whole arm, such as pull-ups, chin-ups, and dips. You should also focus on compound exercises that work for multiple muscle groups at once, such as squats, deadlifts, and presses.
As for muscle building, you'll want to ensure you're eating enough calories and protein to support your workout regimen. You should also focus on specific arm exercises that target the biceps and triceps, such as curls and extensions. Following these principles can maximize your chances of achieving bigger arms within 30 days.
2. How fast do biceps grow?
Muscle growth is a slow process, even for people who lift weights regularly. Michael Colgan, a leading sports nutritionist, says that the maximum muscle anyone can grow yearly is 23 pounds per year. In other words, your biceps, which make up 8 percent of your mass, could expect to gain 1 pound of muscle each year.
3. Which muscle is the easiest to build?
While all muscles require dedication to grow, some - like your calf muscles, abdominals, and forearms - are more challenging than others. Quadriceps and lats, for example, are easier to develop.
Summary
You can have the arms you've always wanted in only 30 days by following the 5 easy steps described above. Remember to start your arm workouts with the heaviest sets first, turn your arm workout into a push-pull routine, increase training frequency, vary your rep ranges, and train to failure for the best results. What are you waiting for? Start today and see amazing results in just one month!
