Train the arms a maximum of twice per week
The muscles in your arms are more
prone to overtraining than other muscles of the body, mainly because they're
worked hard during pulling and pushing movements, such as the bench press and
lat pulldown.But so many guys think that training their arms 3-4 times a week
is the best way to get them to grow. Do this, and you're setting yourself up
for major disappointment! Stick to 1-2 arm workouts per week. This gives your
arms the recovery time they need to grow bigger and stronger.
Train them hard
To get your arms to grow, you need
to overload them by periodically training them to failure and beyond. Don't
just go through the motions. Prepare yourself for some high intensity sets and
really squeeze out every last rep.
Train them fast
If you're primary goal is to add
muscle mass to your arms, your entire arm routine should take you no more than
30 minutes. Building muscle is not like running a marathon. Many people do too
much arm work in search of big arms. Short and intense is the best training way
to add mass quickly. When training your arms, more is not always better.
Use correct technique
Lift and lower the weight slowly in
a controlled, focused manner. If the weights you're using are too heavy, you're
only training your ego. This will never build big arms. To develop your arms
fully, start every repetition with your arms fully extended. This makes the
exercise harder, and targets all the fibres in the muscle. If you're using too
much weight (like most people do) you'll end up doing partial repetitions, and swinging
your body all over the place but most importantly of all you'll put yourself in
real danger of getting injured. Reduce your weights and do the exercise
properly.
The role of nutrition
Bigger arms don't come from curls
or presses alone. Exercise only provides the stimulus for growth. To provide
your muscles with the fuel they need to get bigger and stronger, you need to
make sure you eat enough calories every day. Visit:www.maximuscle.com/calculator to
work out your precise calorie and protein requirements. If your arms are
growing, and your weight is moving up on the scales, you know you're on the
right track.
Something else you can do to ensure
rapid muscle growth in your arms (and your entire body) is to consume protein
and/or carbohydrate immediately prior to, and straight after exercise.
Nutrients eaten at certain times,
most notably before and after your workout, can better contribute to muscle
repair and recovery compared to the same nutrients consumed during other times
of the day.
Feed your body with the right
nutrients after exercise, and your muscles will be able to repair and recover
far more quickly - which means bigger, stronger arms for you.
Give your arms a
head start on muscle growth by taking a rapidly absorbed protein drink (such
as Promax) before hitting the
weights and a high-carbohydrate weight gainer (Progain) after a workout.
Like all Maximuscle products, Promax and Progain contain a
precise blend of active ingredients that are supported by extensive university
research. They're also subject to stringent
independent quality control tests, and are trusted by many of Britain's elite
teams and athletes, including The British & Irish Lions, Rugby World Cup
Winner Josh Lewsey, and Premier League footballer Jermaine Jenas.
Special thanks to Muscle Mania
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