The hot summer months are just around the corner, which means it’s time to put the hoodies and jumpers to the back of the wardrobe and bring out the t-shirts and vests. The only problem is those hoodies and jumpers, whilst keeping you warm, were also helping you keep those scrawny arms safely hidden away.
You’ve been keeping to a strict regime at the gym, you’ve been dedicated, you’ve been motivated, you’ve seen some impressive gains with your chest and back development, but for some reason those arms, although getting stronger just won’t seem to grow.
The good news; in all likelihood you’re not suffering from some genetic predisposition to skinny arms. The not so great news; you’ve probably been training your arms the wrong way.
Train like a bodybuilder
If you’ve been witnessing some great improvements in your strength, but not so much in the overall size of your muscle, chances are your workout is tailored that way. Training for size, and training for strength, whilst related are ultimately two separate goals. If you want t-shirt tearing biceps and triceps, you’re going to have to start working out like a bodybuilder, not a strongman. This means you’re going to have to start chasing the pump, which is caused by more blood flow to the muscle tissue resulting in more oxygen and nutrients delivery. The pump will also cause your fascia to stretch giving your muscle more room to grow.
Increase your pump by remembering the following points:
Ensure you stay hydrated. This will mean greater blood volume and fluid to fill your veins and arteries, amplifying the pump effect.
Ensure you are sufficiently carb’d up. Glycogen when training is a must if you want to get the best muscle pump.
Make sure you squeeze on each rep. At the peak of each repetition, force your muscle to contract.
Shorten your rest period. Do not rest for more than 30 – 60 seconds, this will ensure the blood flow to the muscle is kept at an optimal level.
Don’t forget your triceps
All to often, when chasing the dream of super-hero sized arms, people focus on their biceps and forget about their triceps. Remember, your triceps are the largest muscle group in the arm, ensuring a set of fully developed triceps will go a long way to helping you achieve that planet saving aesthetic.
Don’t forget your forearms
If you’re serious about developing your arms, you can’t ignore your forearms. Imagine how ridiculous you would look with incredibly well developed biceps and triceps with skinny toothpick forearms. Your forearms need to be targeted, just doing biceps curls and triceps pushdowns alone will not cut it.
It can’t be stressed enough. If you want your muscle to grow, you’re going to have to eat, and then eat some more. It doesn’t matter how intense your workout is if you diet is just as intense.
*The views and/or opinions expressed in the blogs are not necessarily those of Training Nation, but of the author