nov 05, 2014 Kommentarer (0)

Fem tips som ger dig större armar

There's something about big, muscular and sculpted arms that evokes admiration from men and women alike. To other men, they say 'don't mess with me'; to women, they deliver a 'you're safe with me' assurance. Achieving bigger arms doesn't have to be a Herculean task if you train and eat correctly. Here are five tips to get bigger arms the smart, effective way.

Focus on your arms

That's right. Concentrate on working out your biceps, triceps and forearms. A weight training regimen or a routine that does not directly involve your arms will not yield results. Reserve a day just for arm training. Here's the logic behind this tip : when you work on your arms at the end of your regular back and bench presses, your body will be too fatigued and depleted of glycogen to produce results you want. By dedicating a day exclusively or predominantly for an arm workout, the full glycogen stores your body is running on can ensure intense performance and produce better results.

Don't count every rep, make every rep count

Do dumbbell curls


Dumbbell curls are a classic workout strategy to build bigger biceps. They target the largest muscle on the front of your upper arm (biceps brachii) and the muscle of the forearm flexing the forearm at the elbow (brachioradialis). Basically, dumbbell curls work your biceps and forearms through a pull force mechanism.

  • Stand up straight, holding a dumbbell at arm's length in each hand. Hold your elbows close to your torso and rotate the palms of your hand until they face forwards.
  • With your upper arms stationary, exhale, curl the weights and raise to your shoulder level, keeping your biceps fully contracted. Stay in this position for two seconds and squeeze your biceps.
  • Inhale slowly and lower the dumbbells to the starting position.
  • Perform in three sets of twelve reps.

Get lean

Veins mostly show on the arms and legs. But they are more defined when you are lean. In fact, a high degree of vascularity is a key sign of low body fat. As a leaner physique will emphasize your arms and make them appear bigger, try to shed body fat.

Mind the grip

When exercising with a barbell or an E-Z bar, we often wrap our thumb over the bar. Instead, grip your thumb under the bar to put more pressure on your biceps and triceps, and make them work harder for each rep. Also try to emphasize working the Brachialis muscle, also known as the deep bicep muscle. This muscle is engaged more by grapping the barbell or dumbbell with your palms facing down. This muscle is often neglected, but it has a huge potential for growth. As it is predominately a fast twitch muscle fiber it responds better to lower reps. Try to go as low as 3-5 reps using a slow and controlled lowering of the weight followed by a forceful contraction.

Eat complete proteins


To gain muscle on your arms, you must nourish your body with complete proteins. Complete proteins are fortified with adequate amounts of all nine of the essential amino acids required for our daily dietary needs.

Sources of complete proteins include:

  • Meat, fish and poultry
  • Eggs and dairy products
  • Quinoa
  • Buckwheat
  • Soy

Include complete protein foods progressively into your diet. While they may add a bit of bulk, they are essential to adding muscle mass. As a bonus tip, stay vigilant and avoid injuring your arms. When injured, your arms shrink as opposed to growing. So keep a watch out, and in particular, stay mindful of your elbows as they are most vulnerable to injury. If you're on the road all day, a quick source to protein, is to add a few protein shakes to your daily diet.