For many men, having a muscular upper body is the dream. And while working your core and your chest is important, your arms are what people will notice first. After all, how often do you walk around without a shirt?
If you’re in search of the secret to muscle growth and rippling arm muscles, you’ve come to the right place! Outlined below is a guide that will teach you everything you need to know about how to get bigger arm muscles. Let’s get started.
Focus on Your Diet
Many people look at diets as a negative thing. But in reality, diet simply means what foods you’re putting into your body. And when you’re trying to gain muscle, you need to focus on gaining weight, which means shifting your diet in a few ways.
First, you’ll likely need to increase your calorie intake. Don’t go overboard here. Start with 200-300 extra calories a day, and if after a month or so you’re not seeing results, bump it up another 50-100 calories.
Now, these calories shouldn’t come from just anywhere. For muscle growth without a ton of fat gain, you’ll need to eat as clean as possible. The bulk of your diet should be quality protein, supplemented by healthy fats and carbs.
You can check out supplements and other muscle builders, but always exercise caution when introducing any new substance into your body.
Increase Lift Volume
When you’re trying to grow muscle, it’s essential that you don’t lift every day. Your body doesn’t build muscle while you’re lifting but while you’re resting. So get your 7-9 hours of quality sleep per night and only lift a few days a week.
If you feel that your muscle growth has plateaued, focus on increasing volume while maintaining your muscle recovery period. And do so slowly. If you’re lifting two days a week with 4 sets per workout, don’t jump straight to three days and 6 sets.
It can feel frustrating, but taking baby steps truly is the key to success in any fitness endeavor.
Work Your Arms from All Angles
The two major muscles of your upper arm are your biceps and triceps, and they require different exercises to be stimulated. With that in mind, you need to workout from a variety of angles to stimulate different muscles and different heads of each muscle.
For example, basic curls will work your bicep, but inclined curls will give you a deeper workout. Meanwhile, chin-ups and cable pulls will work a different portion of the biceps. The same goes for your triceps and even your forearms.
How to Get Bigger Arm Muscles the Healthy Way
The most important thing to remember is that patience is essential. Even though you now know how to get bigger arm muscles, you can’t expect to have your dream body overnight.
Approach fitness as a lifestyle, not a destination. Because even after you achieve your goals, you can’t become stagnant. Maintaining your fitness is going to be a lifelong journey. Taking it slow and putting your health first will give you better, longer-lasting results.
To learn more about making improvements to your health and fitness, take a look at our blog!