Let’s face it; everybody wants big arms. As a result, 90 percent of all gyms are packed with heavy lifters continually working on their guns.
But what is it about your workouts that just aren’t pulling through? You’re spending more than enough time on your biceps, but nothing is happening. So why are your arms not growing?
You’ve given it everything, and it’s getting you NOWHERE – your arms still flopping all over the place like tree branches in the wind.
Sorry, Mac:
As long as you keep up these ridiculous routines, you’re getting nowhere.
End this today with these rock-solid tips for dynamite biceps as big as bison!
Contents
Are Your Arms Not Growing? 7 Hacks For Bigger And Stronger Arms!
Intake
It’s pretty simple stuff, really. You can’t have big biceps if you’re not big. Logical, huh?
Your diet is critical to achieving the biceps of your dreams -if you’re not taking enough energy in, they will not grow!
“After training be sure to eat 20g to 30g of protein and 60g to 90g of carbohydrates to kick-start the repair and regrowth of the muscles, an idea echoed by research published in the Journal of Physiology and Journal of Sports Medicine”
Reference: gq-magazine.co.uk – Four scientific tips for bigger arms
Focus on beefing up your energy intake with calorie and protein-rich foods.
As a general rule of thumb, if you are 180 cm tall, subtract 100, and that is your desired weight in kilograms (80, for those of you who aren’t too hot at math).
It’s All About The Curl
An all-too-common mistake of newbies in the gym is swinging their weights. You should be forcing the weight with your bicep, and NEVER swing the weight when it gets to the bottom of your position.
Remember, it’s all about quality, not quantity. You’re curling your biceps, not your wrists- which must be in line with your forearms for your whole set.
Make sure to complete a full range of motion. This forces your muscle fibers to the point of exhaustion, and that’s when the magic happens.
The Need For Speed
Most rookies make the mistake of working out too quickly, completing their entire set as fast as possible.
If you feel the weight is too much for slow exercises, it’s better to ease off the load so you can complete slower reps.
This will seriously get your pump on, and you are bound to feel the burn.
Less is More
If you’re working on your guns every day and wondering why nothing’s happening, it’s quite simple; -your muscles need rest.
If you’ve never heard the phrase “less is more,” you’d do well to take it on board when it comes to biceps. Your muscles will lose strength as they heal; however, they will come back stronger after 3-4 days.
If you want to work out less and enjoy bigger guns, follow this rule of thumb.
Legs First, Arms Second
Work on your legs first before arms workouts, and you’ll see the difference.
Extensive research has proved that legs exercises initiate growth hormone, testosterone, and everything beautiful in this world.
Starting your arms workout after your legs will utilize these magical things to push you harder, further and turbocharge your progress with your biceps.
Look at The Big Picture
Having big biceps is only made possible by working on other muscle groups. If you’re only hitting the biceps and not working on your pecs, triceps, forearms, and back, you’re getting nowhere in a hurry.
Try incorporating weighted dips, push-ups, chin-ups, and more, to build a well-rounded group of muscles and supercharge your bicep gains.
Variety is Key
Mixing it up is vital for ANY type of exercise, biceps included.
Do you always have the same old routine for biceps? There are two types of muscle fibers: fast and slow. If you’re sticking to one routine, you’re only working one of these groups.
Be sure to alternate between weights, reps, and drop sets, swapping tactics every 3 weeks.
In the same vein, mix up your grip, angles, and motions. Working on one sole exercise will train your biceps to excel at that one motion, but you will soon stop seeing progress.
“Using various angles in your training—an approach similar to how you train chest with flat, incline, and decline benches—can help increase overall arm development.”
Reference: bodybuilding.com – 9 Things You Should Never Do On Biceps Day
Bigger Arms at Home Workout Routine
Final Words: Start Building Stronger Arms NOW
If you’re done with your spaghetti arms, it’s time to toss these basic mistakes out the window.
Train smart, eat right, and you will soon see biceps that are big, bold, and beautiful!
Be sure to check out my massive resource dedicated to at-home strength building, LOADED with helpful stuff!
I have also put together a MASSIVE collection of at-home exercises and workout routines. Be sure to bookmark it before you leave!
See you there!