1. Before you train arms more often, consider other factors.
What would you do if your arms aren’t growing? May times, the solution we jump to, or that is instantly suggested to us, is arm training more frequently. Some men will hit their guns twice or even three times in a week in a desperate effort to spur growth. Many believe that is jumping the “gun”. Some would try training twice a week-If that did not produce results after a couple of months-I would stop training them completely for a couple of months. As crazy as that seems, some guys have seen results from that and guessing its because their arms were in a constant state of being over trained. Keep in mind that not only are the biceps and triceps are small muscle groups, but also involved in exercises we use at other workouts for chest, back and shoulders. Without recovery, there is no growth. Using a legal steroid will help with recovery and strength.
2. Don’t think sets, think time spent training.
Bodybuilders often want to know exactly how many sets are optimal for a body part in any given workout. It’s commonly accepted that larger body parts like the legs and back should be trained with a higher volume of overall exercises and sets than something relatively smaller, such as the biceps and triceps. It shouldn’t take you more than 30 minutes for biceps and another 30 for tri’s. So depending on whether you go heavy and rest more between sets, or not so heavy and keep your rest periods shorter, you will have fairly different amounts of volume. You can train long or you can train hard, but you can’t do both.
3.No less than six reps per set.
You might hear advise to work in the four to six rep range for arms, or to do heavy sets of five on certain basic movements like barbell curls or close-grip bench presses. Going really heavy and doing low reps will beat the crap out of your joints and tendons, and you usually don’t see very good form with lower reps, either. Ideal rep range is eight to 12.
4. Shock ‘Em!
If arms are a stubborn body part for you, obviously you want to show them no mercy. But even beyond that, every so often you should really put them through the wringer. Bear in mind that doing so on a regular basis would leave to over training. Here is a shock routine you can try no more than twice a month for muscle building results:
BICEPS (PERFORMED FIVE TIMES)
- ALTERNATE DUMBBELL CURLS-10 REPS
- BARBELL CURLS-10 REPS
- PREACHER CURLS-10 REPS
- “PLATE” HAMMER CURLS-10 REPS (USING 45 POUND PLATE)
TRICEPS (PERFORMED FIVE TIMES)
- FLAT BENCH SKULL CRUSHERS-10 REPS
- WEIGHED DIPS-10 REPS
- STRAIGHT BAR CABLE PUSHDOWNS-10 REPS
- BODYWEIGHT TRICEPS EXTENSIONS-10 REPS (PERFORMED WITH OLYMPIC BAR SET JUST ABOVE WAIST LEVEL IN SQUAT RACK-MOVEMENT RESEMBLES AN OVERHEAD BARBELL EXTENSION)
5.Cheating has a time and place.
Use good form. Loose form allows more weight to be used and thus boosts the ego, but it does very little to stress the target muscle and instigate growth. Never take advantage of technique at proper times can actually hinder results.
6. Do not accept defeat!
By the time most of us have been training 5-10 years, it is clear which body parts were meant to be good and which ones got the genetic shaft. There are so many different exercises, techniques, rep tempos and so on that is would be pretty tough to say you have tried everything. You can not give up on building muscle!
7. Feed your arms.
If you don’t proved your body with the right nutrients it needs to repair and rebuild you will not see results you need to see. Eating a lean protein meal immediately after a workout will help-you need to feed those starving muscles right away. Here is a high protein recipe you can make ahead to have ready to feed your arms. Adding muscle building supplements helps with gains, strength and recovery.
SPANISH CHICKEN OVER PENNE
PREP-15 MIN/COOK TIME-30 MINUTES/4 SERVINGS…
24 GRAMS CARBOHYDRATES
13 GRAMS NET CARBS
11 GRAMS FIBER
71.5 GRAMS PROTIEN
13 GRAMS FAT
1 1/2 LB Boneless skinless chicken thighs cut into 1 inch chunks
1/2 t salt
Half medium onion chopped
1/2C finely diced green bell pepper
1/2 C finely diced celery
1 large garlic clove pushed through a press
2 t ground cumin
1/4 t crushed red pepper
1/2 C dry sherry
1 C canned diced tomatoes in juice
1/4 C reduced sodium chicken broth
1 T butter
8 ounces low carb soy penne pasta cooked according to package directions and drained
1.Sprinkle chicken with salt. Heat 12 inch nonstick skillet over medium high heat; add chicken and brown 4 minutes, turning once halfway through cooking time.
2.Stir in onion, pepper & celery. Reduce heat to medium and cook 4 minutes until vegetables are tender. Add garlic, cumin and crushed red pepper; cook 1 minute. Add sherry, let bubble about 10 seconds., then add tomatoes and broth;bring to boil.
3.Reduce heat, cover, and simmer 12-15 minutes until chicken is no longer pink in center. Stir in butter until melted. Serve over pasta.