Tricks that Will Build Your Arms Fast - Alpha Male Nation
The muscularity of one’s arms is very important, especially because it is the most exposed part of the body. Strong and well-defined arms demonstrates how much importance we give to our physical appearance, but also shows how much time we spend in the gym. As much as we endeavor to have strong arms, sometimes we are dissatisfied with the results. We want to build our arms quickly, but fortunately, for us, it is not impossible.
There are several rules that must be remembered, to be able to build quickly strong arms. As expected, the secret is not in the hours we spend in the gym, but in the exercises you choose and how you execute them. If you pay attention to perform the most effective exercises and adopt a proper body position, you can easily get great results.
It is not as difficult as it may seem to build strong arm. You have to avoid some simple mistakes and to concentrate towards the results you want to get. Having strong arms improves your look, but it also helps you to do difficult tasks, like lifting heavy furniture and pushing cars, without difficulties.
Train in 30-minutes sessions for one or two times per week
It is wrong to think that working out every day will allow you to build stronger arms. Keep in mind that muscle mass is built during resting days between your workout sessions. Therefore, you will be able to have stronger muscles if you exercise one or two times per week. Give your muscles time to recover between lifting sessions. Why delaying the process of building strong arms by over working out, when you can rest and improve your muscles mass of your arm more easily.
It makes no sense to train for more than 30 minutes per session. You can easily injure your arm muscles and there are chances to get hurt if you train for more than 30 minutes per session. So, go for short and intense training sessions, because it is the best way of getting strong arms. Try it and see it for yourself.
Trains as hard as possible for best results
It is important to train as hard as you can, in order to build fast strong arms. Muscle-builders call this type of training “training to failure” because lifting heavy weight can cause you to “fail” but is extremely effective. You can start the training by finding the proper weight for you that you can lift for several times before, you start sweating, and feeling exhausted.
It is perfect if you can complete 10 or 12 reps without sweating and feeling you can’t lift it again. Still, it is better to start with a lower weight, because there is no need to use extremely heavy weight that you can’t handle. Is no shame in the fact that there is a proper weight for everyone of use.
The form of your body is important for each muscle builder. It is not enough to work out hard if you adopt a wrong body position. You risk injuring yourself and to avoid getting the best results. In addition, you have to lift the appropriate amount of weight for your level of fitness.
You can start your workouts with your arms fully extended and not bent. When you lift, it is better to have controlled movements rather than using momentum to move the weights. Some people prefer to work only their arms, but it is wrong. Work out your whole body because it is healthier to strengthen all the muscles of your body. Imagine how you will look if you don’t work out your legs and core – with big arms and lower body.
When you are not training your arms, you can train other muscle group in your legs, abdomen, and back. You can be sure that you will build other important muscles, while your muscles arms are recovering. The results you will get will be great, because you will be able to improve your overall look, not only your arms.
Exercises that will help you to build arms mass
The exercises you choose as part of your training for the increasing of your arms mass are essential. You want to be effective and get results quickly, but with the right exercise, you can do so. Do dumbbell curls if you want to build your biceps and triceps, which are the main muscle groups of your arms. You can start your training by standing with your feet shoulder-width apart and hold the dumbbells with your arms fully extended at your sides. Keep your palms turned inwards, then curl the dumbbells to your chest and press them over your head before you turn the dumbbells to the initial position.
It is enough to do between 8 and 12 reps and between 3 to 5 sets. Make sure you rest for about 45 seconds between sets. You can also try to do chin-ups to work out your biceps. Grip a fixed bar with your hands shoulder-width apart and your palms facing you. Make sure you use your arms to lift your body, until your chin is higher than the bar. After that, you slowly lower yourself back to the starting position.
It is enough to do between 8 and 12 reps, as well as free to five sets. You can increase the difficulty of this exercise by using a weighted belt. If you want to build up your triceps, you can do triceps dumbbell extensions. You have to stand with your feet shoulder-width apart and hold dumbbells over your head with your wrist facing inward. Then, lower the dumbbells behind your head in order to have the elbows pointing up in the air, then raise the dumbbells above your head and straighten your elbows again.
You have to do between 8 and 12 reps, as well as 3 to 5 sets. You can also perform this exercise by using both hands to lower and extend one dumbbell above the head. Another important type of exercise is to build muscle mass without weights, which is easy, but requires patience.
You can try lying cable curl, by taking a straight bar attachment and hook it to a lower cable pulley. Then you have to grab the bar and lie back in front of the station, keeping the bar in our hands and your arms stretched out. Curl the bar up to a count of one and squeeze at the top for a count of one. After that, you have to lower back down to the star to a count of three. It is enough to do two sets of 20 reps with one minute of rest in between and you will see results.
Foods you eat influence the process of building strong arms
Those who want to build fast strong arms don’t have to eat too many calories, because food rich in calories will not help you to increase the muscle mass of your arms. You should eat balanced meals with fruits and vegetables, whole grains, lean meats and healthy fats. Try to avoid white sugar and flour, as well as fried foods and rich calories foods that will only make you to get fat.
A healthy lifestyle will definitely improve your overall health and it is the secret for a healthy and strong body. Processed foods are extremely unhealthy and make as fatter and fatter each day. Even though you work out a lot, it doesn’t mean you can eat everything you like, because we will burn the calories. It is recommended to eat healthy foods, with fewer calories, but rich in vitamins and minerals. With such a diet, you can get great results and look amazing each day.
Choose foods rich in proteins, because protein will help you to build muscles. You can choose fish, lean beef, chicken, pork and others type of meat that will supply your body with essential protein. Eggs are also another important source of protein, but you can eat spinach, nuts, beans that are a good source of vegetarian protein.
It is also recommended supplementing your diet with protein powder, which contains essential protein that will offer you only benefits. If you need a certain amount of calories per day and you can obtain them from your diet, you can try a protein powder with carbohydrates. This will nourish your body with protein, carbohydrates, and calories that will increase your chances of building fast stronger and bigger arms.
People who want to build muscles need a good rest, because resting periods are as important as workout periods. Make sure you get at least 8 hours of sleep on the day when you workout and avoid overdoing, because it will not help you at all. Resting and healthy foods are important for you and along with good workout, it can help you to build your arms stronger.
In order to see if you adopt the right position of your body when you are doing your workout, you can do the exercising in a room that allows you to see your reflex ion. Be sure you are not leaning or swinging your body when you are moving weights. A proper form of your body is important not only for getting the best results, but also for avoiding injuries that can easily occur. Do compound exercises as much as you can.
It is also recommended to always stretch after and before a workout, because otherwise you can injure yourself.
Mistakes to avoid for building stronger arms
You have always-new things to learn. Those who want to build stronger arms faster have to avoid some mistakes, for best results. First, is important to work the correct muscles, because not all of us have to work on our biceps. You can exercise your triceps, because they are the key if you to improve the size of your arms. Also, wok out on your forearms, because it will surely improve your arms look.
Another mistake is to keep the same kind of workout. It is better to mix it up and change your program every 4 to 6 weeks. Mixing exercises will help you grow your muscles and get the best results. Train your forearms, too, because they are part of your arms and are exposed to the view of others. It is also important to have a good technique when lifting and to consume carbs that will provide you with enough energy to resist in the gym.
There is no universal secret for increasing your arms muscles fast. Some things may work for you, but not for others. You had better try different ways and workouts and then decide which one of them is best for you. Combining good exercises with a healthy diet and rest, you will see results fast. You can also try for supplements that will offer you protein and other important nutrients you need to work better in the gym.
Although you want to see results fast, it is important to understand that building muscles requires time. You can’t wake up one day with bigger and stronger arms. The results can be noticed with time, if you give your best and have patience. Make sure to get enough rest, because is no sense in over doing it. Your muscles need their rest.
Changing your workout at least once, a month is good for you, because your muscles will not get used to a routine. Try different exercise that will work biceps, triceps, and other muscles. If you exercise with regularity, you have more chances of increasing your arms muscles than if you work too hard, with no rest.
People who succeeded in improving their look and in increasing body mass chosen different ways, combined different techniques, but understood they need to eat health and to rest enough. Also, avoid working out every day and too much exercising. People who worked normally in the gym, with no excesses, manage to get great result in a short time.
If you create a program and you are willing to work hard in order to get results, you will be able to increase the muscle mass as you want. Probably the best tricks for having stronger arms include eating healthy, working out normally and resting, along with an effective protein powder supplement that will offer the energy you need to work out better in the gym.