Well defined arms are one of the main goals of many lifters which isn’t a big surprise because large arms are the first part of our body people notice.
If you’ve been working on your arms for a long time, but still don’t have the results you want, it probably means you haven’t found the right workout which suits you.
There are many approaches to gaining muscle mass, which is quite simpler than you think, but if you are stuck with the same training program for a long time you risk stagnation, and you should try something new. We’ve set up a list of 4 tips to help you build your arms.
1. Blood Flow Restriction Training
This is a method which helps a lot of people and it consists of restrictive implement wrapped around the limbs when you are lifting.
By limiting the blood flow, you get a great pump from the blood and deceive your body into using fast big twitch muscle fibers, and that way you enable new growth.
Research has shown that if you combine blood flow limit with small weights you encourage more muscle growth, so you need to cut 50% of the normal weight you use for this type of a workout.
Besides enlarging your arms, it enables a faster recovery of the joints after hard workouts. For the best results, you should perform the blood flow restriction training at the end of your heavy-weights lift workout. Put knee wraps high on your arms and tighten them so you feel strained, but it shouldn’t hurt you. Then do standing dumbbell curls and triceps rope press-downs with half of the weight you usually use.
2. Increase Your Volume
A lot of research has shown that by increasing the volume of your workouts you encourage more muscle growth. We usually complicate things, and forget the simple ones, like targeting the muscles with the right volume and force.
You should increase the volume if you work on your arms only one time a week with 5 or 10 sets. Increase to three times a week if you want to build bigger arms.
But you should know that you should gradually increase the volume, because if you do it too fast it can put a lot of stress on your joints and you risk injuries.
3. Hit Them From All Angles
Increasing your arms is basically putting a lot of load on the triceps and biceps and breaking down muscle fibers. You need to include the full range of motions and use the biggest amount of force to do this.
The bicep is made up of two heads and the triceps consists three heads, but to work on each head you need a routine which varies and with which you will work until muscle failure.
We’ve set up a list of an example routine for building your arms:
- EZ-Bar French Press: 4 x 12 reps
- Bodyweight Triceps Dips: 4 x 15-20 reps
- Narrow-Grip Bench Press: 4 x 6-8 reps
- Standing High Pulley Cable Curl: 4 x 12 reps
- Incline Dumbbell Curls: 4 x 8-10 reps
- Barbell Curls: 4 x 6-8 reps
4. Use Supersets
You need to include supersets in your training program to speed up the process of building your arms. They are a great way of increasing the volume of the training because you overload your muscles but reduce the duration of the workout.
You can perform them in various ways, but the very basic is quite easy: you finish an exercise and move on to the other one without taking a break. It increases the volume and you work more in a shorter period of time.
Out of all the super sets, these are the important ones:
- Antagonistic: switching between exercises that train opposing muscle groups
- Compound: training with two compound exercises
- Isolation: training with two isolation exercises
- Pre-exhaustion: starting with an isolation exercise and following up with a compound exercise
- Post-exhaustion: starting with a compound exercise then moving to an isolation move
It doesn’t matter if you are experienced or not, if you include supersets into your program, you will speed up the process and build bigger arms faster.
If you are stuck with the same routine for a long time, it’s time to change something and encourage more muscle growth. Include these 4 methods into your routine and build the arms you’ve always wanted!