Beautiful arms have been the symbol of strength and assertiveness for a very long time. People work on their biceps and triceps more than they do on the other muscle groups. If you have tried everything but still can’t see any results, you’ve come to the right place.
You can’t just dumbbell curl your way to beautiful biceps and the pulley pushdowns won’t cut it if you want sculpted triceps. You need to have all the ingredients in the right proportions to have elegant arms.
Build Sculpted Arms With This Guide
1. Antagonistic Supersets
If you’re struggling with building bigger arms, you should be training your biceps and triceps on the same day. This will help you put equal emphasis on both the muscle groups. Antagonistic supersets take this a step further.
In an antagonistic superset, you superset a bicep exercise with a triceps exercise. This will help in pumping and keep the blood in your arms. Blood carries the nutrients to your muscles which will enable the growth of you pythons.
2. Advanced Training Techniques
You might hit a plateau if your body gets used to your training style. A great way of keeping your body guessing is to try advanced training techniques like drop sets, blood flow restriction training (BFR), Intra stretch training, etc.
In drop sets, reduce the weight and complete another set in a superset fashion. BFR training is a great way of keeping the blood in the muscles which can help with annihilating the muscle. Looking up these advanced training techniques can take your gains to a whole new level.
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3. Compound Movements
While isolation movements (which include a single muscle and a single joint) can be easier to do, compound movements will help you break the plateau. Compound exercises are functional movements like barbell bicep curls, close grip bench press which recruit multiple muscles groups.
You can perform a compound movement and an isolation exercise antagonistic superset. Maintain an equal balance between the compound exercises and isolation exercises and get the best of both worlds for optimal gains.
4. Focus On Your Nutrition
Nutrition plays a big role in building muscle mass. Get a nutrition and diet plan made according to your muscle building goals. Get the help of a nutrition expert if you don’t know how to draft out your micro and macronutrient goals.
Your body absorbs the most nutrients after a workout and it is the best time to take a protein shake. Follow up by taking a protein rich diet right after your workout. On a bulking program, you should be eating anywhere between 6-8 meals a day.
5. Rest and Recovery
No matter how hard you train in the gym, you won’t see the results until your body is properly rested. Sleep is where all the magic happens. Just like babies, your muscles grow while you’re in your deep sleep.
You should be getting anywhere between 6-8 hours of sleep every night. No matter how hardcore you think you are, you need to log in your sleep hours. If you’re too busy to sleep for eight hours straight, take multiple naps throughout the day to compensate for it.
6. Take It Easy With The Training
The most common mistake people make with arm training is: they overdo it. We see a lot of people treating arm training as accessory work. They start training their guns at the end of their workouts. Your arms are a relatively smaller muscle group as compared to your legs and back.
You also indirectly train your arms whenever you’re doing an upper body workout. Training your arms once a week should be enough. Your arms need a week to recover from the hell you’ll be putting them through.