Arm Muscle Mass: Top Tips For Beginners To Build Arm Muscle Mass
Every guy’s goal is to have big arm muscles but how do you actually build arm muscle mass? What’s the best way to get big arms? To start, you need to make sure you have the right diet, you’re doing the right exercises, and you’re getting the rest you need. Many people work on getting arm muscle mass for months, only to get little to no results.
First, you need to learn about the different parts of your arms. Your arm is divided in to 3 parts – your biceps, triceps, and your forearms. Most people focus on the biceps when they try to build arm muscle mass. However, working your forearms and triceps are just as important if you really want to see results.
Second, you should focus on building your arms with compound lifts. Compound exercises are exercises where you work out multiple parts of the body. A good example of this is the bench press. You are working out your arms while also working out your chest. While isolation exercises are important, compound exercises give you more bang for your buck.
You have to remember that compound exercises work multiple muscle groups so your time at the gym is more efficient. In addition, compound exercises also allow you to lift heavier weights. This is very important if your goal here is to build arm muscle mass. Heavy weights are what will lead to a gain in the size of the muscles.
When building arm muscle mass, it’s important to focus on lower reps of heavy weights rather than high reps of weights you can handle comfortably. The reason why this is the case is because you want to shock your muscles into growth. During the pass phase, you will also want to load up on calories, protein, and carbs to fuel your growth.
When you’ve built the mass you’ve wanted and want to achieve muscle definition, start by changing your diet. Cut your intake of fat as well as the calories. At this stage, you want to focus on high reps of weights you can handle. Remember that the amount of pounds that you can lift will have gone up as you will have built up strength during the mass building phase.
For the mass building phase, here are some exercises. Start with the standing bicep curl. Stand up straight with dumbbells on each arm and curl your biceps while isolating your elbows as much as possible. Alternate the curls from left to right. Another exercise is the hammer curl. It is just like the bicep curls except you hold the dumbbells sideways (like a hammer) and curl keeping your elbows tight.
To build triceps, the close grip bench press is the best mass builder. This exercise is done like a regular bench press except that you grip the bench press around 8-10 inches apart. As far as working your forearms, the standard wrist curls will do. Remember that strong forearms will help you lift heavier weights so don’t neglect them.
For the definition phase, the sitting bicep concentration curl and tricep dips are perfect. These exercises really isolate the biceps and triceps, making it easier for you to build definition. Tricep extensions and preacher curls are also great for hitting different parts of your biceps and triceps.
As a closing tip, make sure you get proper nutrition and rest. Make sure you don’t over train yourself. It’s easy for people to over train while trying to build arm muscle mass because it’s so easy to get carried away. Even if you feel like you can fit in another day of arm workouts in your week, your muscles will need to have time to recover.