It takes a lot of discipline to get the guns you’ve always wanted, but you can notice a stark difference in just eight weeks.
In order to increase the size of any muscle, you should be getting sufficient protein in your diet.
Protein helps repair muscle tissue after it has been torn during training. This means muscles can growth back bigger and stronger.
Many fitness fanatics throw themselves into workouts and actually exercise too much.
Muscle protein synthesis is rebooted every 48 to 72 hours, which means you will need to work a muscle about three times a week to achieve optimal growth, according to research.
Here Dr Lee E. Brown, who teaches exercise technique for strength training at the California State University and is part of the United States National Strength and Conditioning Association, reveals some simple ways to boost your biceps.
1. Start each workout with chest exercises
Bench presses, Dumbbell chest presses and push-ups are a great way to get the main muscles in your chest ready to go for the workout.
The pectoralis major is a much larger muscle than those in your arms and so needs a bigger workout and should be started on first.
Make sure that you include three to four chest exercises throughout your workout to make sure that this area is pushed to the max.
2. Biceps and triceps
To work out each of these three muscle areas, find three exercises that specifically focus on each. For biceps, this should include curls using barbells and/or dumbbells, as well as isolation and hammer curls.
Make sure when you’re doing these that your elbows are kept into the side of your torso as you bend your arms and avoid jerking motions if you attempt to lift heavier weights.
For your triceps, make sure you are making the most of each exercise by not allowing keeping your elbows in and now allowing them to stick outwards.
Exercises such as lying tricep extensions, overhead tricep extensions and close grip push ups will be the most beneficial to this muscle group.
3. Make sure you give your body a rest
It is recommended that you do not do these exercises back to back for an extended period of time, and instead you do them three to four times a week with a rest day in between each session.
This time allows your body to heal and therefore come back bigger and stronger.
Not giving your body this time to recover could mean it takes longer for your arms and chest to bulk out, as it doesn’t have the time to repair itself.
4. Repetition, repetition, repetition
Completing four to six sets of twelve repetitions is the key ingredient to making the most of your exercise and putting on the muscle mass you desire.
Resting for 60-90 seconds between each rep will stimulate muscle overloading and therefore push your body to bulk out your muscle.
For your arms, Dr. Lee E. Brown recommends each exercise should be completed with three to five sets with a series of eight to twenty repetitions each.
You should also use weights that make your arms feel tired after this time – if not, change the amount of weight you are using.
How can I get more protein into my diet?
High protein diets have become big news in the fitness world in recent years.
Not only is protein good for building muscle mass, it also helps aid weight loss, because it makes you feel fuller for longer
You can get your protein through food, protein powders or supplements. Common sources of protein include chicken, beef, eggs and milks.
If you are looking for vegan or vegetarian protein options, beans, tofu, soy and hemp seeds of all high in protein.
Those wanting to try protein powders could opt for whey protein.
Whey protein contains 80-90g of protein per 100g and only 82 calories.
It is considered a complete protein as it contains all nine essential amino acids.
Whey protein is also absorbed faster than any other protein, making it ideal for fuelling muscle growth before and after training
However, it is not suitable for vegans or those who are intolerant to dairy foods.
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