- Common Mistakes to Avoid
- Nutrition to Build Arm Muscle
- Exercises to Build Arm Muscle
Having strong arm muscles not only improves your physical appearance, it also helps you in everyday tasks.
Building arm muscles requires a consistent effort over a long period of time. It might take more time if you need to gain weight while building muscle. Working out won’t do anything if you are skinny and can’t gain weight.
There are a few key factors that affect the growth of arm muscles. In this article you will learn about these factors, common mistakes to avoid, and some workout techniques to increase arm muscle mass.
Common Mistakes to Avoid
1. Reducing calorie intake
Don’t reduce your calorie intake while you are building your arms. You need to gain weight to build arm muscles.
If you weigh 120 pounds and are 6 feet tall, you won’t be able to get 18-inch biceps. You need to gain weight.
You need to gain at least 10 pounds of weight for every inch you want to add to your arms.
An important thing to understand about muscles is that they grow while they are resting. To avoid overtraining, don’t train the same muscles more than three days a week.
3. Neglecting Other Muscles
Don’t neglect the other parts of the body. You will look funny if you get massive arms that don’t match the other muscle groups in your body. Focus on other muscles as well.
4. Curls and Extensions
To gain muscle mass, you need to lift heavy weights. However, you can’t lift heavy with isolation exercises.
If you are a beginner, you should do free weight compound exercises like deadlifts and squats to build overall muscle mass. Pull-ups are a good compound exercise for building arms.
5. Not Following a Muscle-Building Program
Following a muscle-building program is highly recommended if you are a beginner.
Most people who don’t follow a program end up having the same body. The Muscle Gaining Secrets website offers such a program to motivate you and guide you on your bodybuilding journey.
Nutrition to Build Arm Muscle
When you combine the right nutrition and the right workout plan, your arms will grow.
If you are underweight, you are not going to have big arms regardless of how much you work out. To build arm muscles, you need to eat a lot and get stronger.
When it comes to building any muscle, you need to consume a lot of protein.
How much protein should you consume? According to the American College of Sports Medicine, you should consume 2 grams of protein per kilogram of body weight every day.
For example, if you weigh 80 kilograms, you need to consume 160 grams of protein each day. The protein repairs the muscle after a workout and helps you gain muscle mass.
Exercises to Build Arm Muscle
Once you have your diet sorted, you need to spend some time in the gym. To build muscle, you need to work out at least three days a week, if not more.
Weight training is essential in building arm muscles. It’s not as simple as lifting a weight and dropping it a certain number of times. You need to follow a proper set of instructions regarding how much time you lift, how much rest you take, etc.
Let’s take a look at a few highly recommended exercises to build arm muscles. Before you begin, you need to understand the concept of tempo training.
The tempo of weight training is critical. Make sure you follow the tempo code correctly.
In tempo code, the first digit means how much time you take to lower the weight. The second digit refers to how long to pause. The third digit refers to the time taken for lifting the weight. Lastly, the final digit refers to how long you pause. All digits are in seconds.
1. Incline bench press
Lay down on an incline bench while holding a bar with both of your hands. Bring the bar down to your chest and then push it back to its original place.
Repeat it eight times in a set and complete five sets every second day. The tempo for this exercise should be 2110. Take a rest of sixty seconds after each set.
2. Triceps Dip
Grab the bars with straight arms. Pull the bars with both of your hands while allowing your body to come down a little. Go back to your original position.
Repeat eight times for a set and complete five sets every two days. The tempo for this exercise should be 2010. Take a rest of sixty seconds after each set.
3. Dumbbell Bench Press
Lie down on a flat bench. Push the weights straight and then bring them down slowly. You should press both your feet on the ground to support your back.
Repeat 12 times per set and complete four sets every three days. The tempo for this exercise should be 2010. Take a rest of forty-five seconds after each set.
4. Pull Up
Grab a pull up bar with both of your hands. The hands should be wider than your shoulders. Pull yourself up and touch the bar with your chest. Return to the original position where your hands should be straight.
Repeat ten times for a set and complete five sets every other day. The tempo for this exercise should be 2011. Take a rest of sixty seconds after each set.
5. Lateral Raise
Grab a light dumbbell in each hand and stand straight. Lift the weights out to the sides. Come back to the original position.
Repeat 12 times per set and complete four sets every other day. The tempo for this exercise should be 2011. Take a rest of forty-five seconds after each set.
Building your arm muscles is not difficult if you focus on your diet and doing the right exercises.
You need to hit the gym regularly to ensure muscle growth. However, you need to give your arms a rest of a day or two to promote growth.
The Muscle Gaining Secrets website is highly recommended if you need any advice regarding how to gain muscles quickly. They provide you with a detailed plan which includes a mixture of innovative techniques and conventional methods.