Muscular-Fitness

When considering how to get big arms you might be surprised to find out it is as much about the eating and resting as it is about the training. The first thing most bodybuilders and weight trainers want to achieve from going to the gym is big arms. Many people who go to the gym think that to get big arms you need to train them as much as you can and this is why so few people actually ever get big arms. Of course you need to train them but not too often.

If you want to know how to get big arms you need to take it one step at a time. Firstly you need to get your eating right if you want to grow new muscle and keep it. If you have no fuel in the tank you are not going anywhere and your fuel as a bodybuilder is quality protein and adequate slow burning carbohydrates for energy. A diet high in protein and complex carbohydrates is your greatest weapon when pondering how to get big arms. Eating six meals each and every day with at least 30 grams of protein and 60 grams of complex carbohydrates in each meal is enough muscle building nutrition for the beginner to intermediate bodybuilder. Eat protein like beef, chicken, eggs and fish as your primary sources of protein. Add complex carbohydrates like rice, pasta or potatoes with each serving of protein. If you can eat meals containing the protein I just mentioned four times per day, your other two protein meals could be either a protein shake with whey protein powder and milk or simply a decent size serving of low fat milk blended with a banana. If want to get big arms you have to eat at least 6 times a day.

The next step regarding how to get big arms is to rest when you are not training or working. If you don’t get enough rest by sleeping at least 8 hours every night and maybe even taking a power nap when you can you will not give your body a chance to grow. You stimulate your muscles through your workouts in the gym but your muscles actually grow and repair themselves while you are resting. This is why resting is just as important as training.

Finally the third key in your quest, how to get big arms is training. You may be shocked to learn that growing big arms is not about training your arms constantly like I personally thought is was when I first started training as a school kid. How to get big arms through training is by training both your biceps and triceps only once per week. If you train your biceps and triceps any more than once per week you will go into the overtraining zone and they won’t get any bigger or they may even shrink.

As a beginner bodybuilder you should train your biceps for a total of 6 sets per week and another 6 sets for your triceps. When I say train I mean really train them hard. Use a weight that you can perform no more than 8-10 reps per set and choose 2 different exercises per body part for 3 sets each. For example on week one for biceps do 3 sets of standing barbell curls for 8-10 reps per set and then do alternate arm seated dumbbell curls for another 3 sets. On week two try 2 different exercises like preacher curls for 3 sets followed by single arm cable curls for another 3 sets and in the following weeks try mixing together all the different biceps exercises you know but always choose two different exercises for 3 sets each. Mixing up your exercises stops your body from hitting a plateau and keeps your muscles growing week after week.

Remember how to get big arms is also about training the triceps so you need to do the same format as for biceps and choose two different exercises each week for 3 sets each. Mix up the exercises by choosing different exercises than you used the week before. You can use a number of different exercises like tricep pushdowns, lying triceps extensions, tricep kickbacks, close grip bench presses, reverse grip pushdowns and many more but remember to mix up your exercises to keep your body from going stale and continuing to grow.

If you are contemplating how to get big arms in the shortest time period possible remember it’s not just about the training, it’s also just as important to rest and eat right. If you can follow the basic formula I have laid out on how to get big arms you will be on your way the next time you eat, sleep and workout. These 3 steps are all you need to get big arms.