How to get Bigger Arms in 5 weeks

how to get bigger arms in 5 weeks

How to Get Bigger Arms in 5 weeks

Hello guys, these days everyone is concerned about “How to Get Bigger Arms? “. So, today we’ll be discussing the things you have to keep in mind if you want bigger arms as well as some of the best workout techniques and exercises that will help you grow your arms.

how to get bigger arms
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Things to keep in mind to build Bigger Arms

Eat more: If you want to gain muscle than you have to eat more calories. Your diet plan should include a high amount of protein as well as carbs.

good diet for bigger arms
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As there are many food items that you should not eat while gaining muscle if you’re interested in knowing about those do visit my other blog” Foods to Avoid when Building Muscle”.

Take Proper Rest: If you want to optimize the results of your workout than you must take proper rest. As muscles grow only when they get proper rest.

Train Triceps more than Biceps: As triceps cover two-third of arm whereas biceps cover only one-third of it. If you’re not training triceps more than your biceps, you are neglecting the major part of your arm that will affect the overall growth of your arms.

triceps
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So, you must be training triceps more than your biceps to grow your arm size in a very less time

Track Progress: It is the most important thing to be motivated towards your workout. When you’ll see the changes by yourself you’ll feel motivated as well as excited.

So, do check your progress by weighing yourself and by measuring your arm size after every 2 weeks so that you can see that whether your workout plan and diet are working or you need some change in it.

If you’re not finding any motivation to exercise than read my other blog “How to Stay Motivated to Workout”.

Mistakes to be avoided to grow Arms

Overtraining Arms: As you know the arm is a small muscle that is targeted in almost every exercise you perform. For eg: triceps are targeted as secondary muscles in chest exercises similarly biceps are also targeted as secondary muscles in all back exercises.

So, you don’t need to train your whole arm twice or thrice a week. Also when you overtrain any muscle its size decreases. That means if you overtrain your arms, the size will decrease rather than increasing.

Neglecting other Muscles:  Also many people do this mistake of neglecting other body parts and focusing only on the arms. If you do this, it may not affect your arm size but it will affect your overall appearance. Your body will lose its proportion and you’ll look funny.

Neglecting Forearms: One should never neglect forearms. As it may not be part of your arm but it is also important if you want your arms to look big.

Blood-Flow Restriction Technique

Blood Flow Restriction(BFR) is a training technique that involves the use of waps around limbs. So, the muscle gets blood inflow while stopping venous return.

This technique can be used only on arms and legs. Blood Flow Restriction increases metabolic buildup. You should do this with traditional training to get maximum effects such as growth and vascularity.

blood flow restriction for bigger arms
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By using this technique you will get the maximum pump in your arms and the vascularity will make your arms look big and good.

Best Exercises :

As we’ve discussed before that triceps covers major part of the arm so we will be doing more exercises of triceps than of biceps. Also, we’ll be focusing on forearms.

TRICEPS:

Two Third of the arm is triceps which lie below the upper arm bone. Triceps have three major parts:

Lateral Head: It is that part of triceps due to which your triceps look sharp.

Middle Head: The middle head is the middle part of your triceps, it also defines the sharpness of your triceps along with the lateral head.

Long Head: It is the rear part of your triceps that is responsible for the width of your triceps, also it is the base for broad arms.

Exercises:

Diamond Pushups:

Sets: 3

Reps: 12

Rest: 60 sec

Tempo:3-1-2-0

diamond pushups
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Rope Triceps Pushdown:

Sets: 3

Reps: 12

Rest: 60 sec

Tempo:3-1-2-0

Triceps Rope Pushdown for bigger arms
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Close Grip Bench Press:

Sets: 3

Reps: 12

Rest: 60 sec

Tempo:3-1-2-0

close grip bench press
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Skull Crushers:

Sets: 3

Reps: 12

Rest: 60 sec

Tempo:3-1-2-0

skull crushers
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Bench Dips:

Sets: 3

Reps: 12

Rest: 60 sec

Tempo:3-1-2-0

Bench Dips
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Overhead Triceps Extension:

Sets: 3

Reps: 12

Rest: 60 sec

Tempo:3-1-2-0

overhead triceps extension
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BICEPS:

The rest of one-third is biceps and it is above the upper arm bone. Biceps have two major parts:

Long Head: It is the outer part of your biceps and is responsible for the width of your biceps.

Short Head: This part of the biceps lies inside and is responsible for the biceps peak.

Exercises:

Chinups:

Sets: 2

Reps: 12

Rest: 60 sec.

Tempo: 4-1-2-0

Chin-ups
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Incline Dumbbell Curls:

Sets: 3

Reps: 10 each arm

Rest: 60 sec.

Tempo: 3-1-2-1

Incline dumbbell fly for bigger arms
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Preacher Curls:

Sets: 3

Reps: 12

Rest: 60 sec.

Tempo: 3-1-2-1

Preacher
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EZ Bar curls:

Sets: 3

Reps: 12

Rest: 60 sec.

Tempo: 3-1-2-1

EZ curls
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 Hammer Curls:

Sets: 3

Reps: 12 each arm

Rest: 60 sec.

Tempo: 3-1-2-1

hammer curls
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If you found this blog beneficial and worth reading please share it with all your friends. And if you have any queries or suggestions please do comment in the comment section.

Also if you are interested to increase your strength as well as muscle mass, please check my other blog on “German Volume Training”

Thank You!

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