Published in November 22nd, 2010
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Building bigger arms is an aim that many of us have. Our physical strength is often defined by the size of our arm muscles. Big biceps and triceps can change our appearance and also increase self esteem and confidence. If you have tried out various exercises but with little visible change in arm strength, the problem may lie with the workouts you have chosen.
To bring about a positive change in arm strength, it would first require an understanding of arm anatomy. The bicep muscles make up around a third of the arms strength, whereas the triceps contribute to around two thirds of lifting ability. There are also the forearm muscles that determine the power of the lower arm.
At the outset, it is important to put together a comprehensive training plan that focuses on various aspects of arm strength building. It is essential that you constantly push yourself to achieve the best results. There will be no gain without pain. You will need to plan your workouts to incorporate various types of exercises, it is through variation that an increase in muscle mass can be had.
You will need to ensure that you have the right calorie intake that allows you to increase the size of your muscles. Strength cannot be increased through exercise alone. When undergoing a rigorous training schedule, you will need to ensure you have a sufficient calorie intake. High quality fats such as those present in fish oil, chicken, and flax oil can provide you with the right amount of calories to dramatically enhance your physical ability. It would be useful to consume a high protein meal an hour before training and again a couple of hours afterwards. Also, you will need to make sure you are adequately hydrated and are eating the right balance of fruit and vegetables.
When putting together your training plan, intensity is more important than duration. Try to organize the workouts to be around fifty minutes in duration. It would also be important to plan rest days into the program, as it is when resting that out bodies actually put on extra muscle.
There are a number of exercises that can be used to build bigger arms. One of the best options would be the triceps extension. This is a compound movement that would place great strain in all areas of the triceps. It involves the use of a bar bell, this should be lifted up to just above chest height and then held for a second or two before slowly lowering the bar down.
If you have excess to professional or home gym equipment, the bench press should be used on a frequent basis. Place your hands on the bar approximately ten inches apart while keeping your elbows tight in against your body. This will focus the energy on your upper arms as opposed to on your chest or shoulder muscles.
If you do not have the time or the financial means to join a gym or invest in expensive equipment, there are traditional exercises you can integrate into you training to bring about desirable results. Push ups and chin ups can quickly develop the strength of your arms.
Building bigger arms have never never been this easy. Get the low down now in our guide to bodybuilding on http://www.how-to-bodybuilding.com
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