One of the most popular weight training goals for men is bigger arms. Male weight lifters desire arms that fill out a shirt sleeve and has everyone saying “look at those guns”. Unfortunately, there are many who struggle to bulk up due to a variety of reasons like poor diets, wrong exercises, low protein intake and more.
To increase the size of your arms, you must put on more muscle mass which comes from proper dieting and exercise. Here are some safe and healthy tips to increase the size of your arms in 30 days or less.
Anatomy of the Arms
All too often, guys focus more on the biceps than on the triceps. Unfortunately, this is a huge mistake. The triceps brachii is located on the back portion of your arms between the elbows and the shoulders.
It makes ups roughly two-thirds of the arm’s mass. So, ignoring the triceps, would drastically hinder the process of putting on size. Make sure that you pay equal attention to both the biceps and the triceps.
Increase Protein Intake
The repair, growth and maintenance of skeletal muscle is a complex process known as protein synthesis. Protein is the building block for muscles and can be consumed through your diet.
Most reputable sources recommend those looking to put on size, to consume at least 1 gram of protein per pound of body weight.
So, if you are 150 pounds then you will need to consume 150 grams of protein per day. However, to gain mass, you will need to increase your caloric intake, which means that you will need to eat more protein.
To gain overall muscle mass, especially in the arms, most credible sources recommend an increase of 250 to 500 calories per day above what you burn off from your daily caloric expenditure through normal functions of the body and exercise.
This increase in calories should come from foods that are low in fat and high in protein. It’s not unrealistic to see individuals consuming roughly 1.5 grams of protein per pound of body weight. So, that same 150 pound male will now be consuming 225 grams of protein per day.
For most people, consuming large amounts of protein per day requires the addition of protein supplements. Whey protein is the best source for meeting your protein requirements throughout the day. Add a casein protein shake before bed.
Casein protein takes longer to break down in the body and is perfect for overnight when the body is less active but still breaking down protein and other calories.
In addition to protein supplements, you should also add lean meats like chicken and fish to your diet. Fish also has Omega 3’s, which is good for the heart. Another great source for protein is eggs. Make sure to get rid of the egg yolk because that’s where most of the fat and cholesterol is located.
Pre and Post Workout Meals
There’s a growing argument for consuming protein shakes before and after workouts. Pre-workout shakes that contain protein and a small amount of carbs help to increase protein synthesis during a workout.
Post-workout shakes should contain a balance of protein and carbohydrates. The carbs help to promote a full and quicker recovery from the workout.
Sets and Reps
The number of sets and repetitions for a muscle building workout depends on your fitness level. Beginners are recommended to perform 1 set of 8 to 12 reps for each exercise of each major muscle group.
Beginners are to participate in at least one day of weight training per week. Advanced weight lifters are recommended to perform 2-4 sets of 4 to 8 repetitions for each exercise of each major muscle group.
Additionally, advanced weight lifters are to participate in at least 3 to 4 days of weight training per week.
Exercise selection is key to any workout, especially one designed to add size to your arms. Performing exercises that target the larger muscle groups like in the legs or back promotes a greater protein synthesis within the body.
For example, adding squats and deadlifts to your workout routine can help promote an increase in protein synthesis.
In addition to these compound exercises, there are some isolation exercises that specifically target the biceps brachii and the triceps brachii which will help increase size to your arms:
- Barbell Curl
- Incline Dumbbell Curl
- Skull Crushers Tricep Exercise
- Triceps Rope Pushdown Exercise
- Tricep Dumbbell Kickback
Rest days are extremely important when participating in a weight training program. Rest days allow the body time to recover from the stress that’s placed upon it during working out.
The muscles grow more during rest periods than they do during working out. Additionally, rest days help to prevent any chance of overtraining a muscle group which can lead to various ailments like injuries and illness.
If you are looking to put on size, especially in the arms, a smart workout program and a sound diet are the key factors to increasing muscle mass.
Make sure you get enough protein, rest, and choose appropriate exercises according to your fitness level.
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