When one begins a program of body building, how to build arm muscle becomes important. The aspiring body builder dreams of powerful arms; bulging biceps, triceps, and formidable forearms that are ready to perform the most amazing feats when a job requires muscle and brute strength. Of course this dream is realized in body builders only because they have performed many challenging physical workouts, forcing their muscles to develop into powerful tools. Before you can begin to develop these formidable arms, you must know how. The following tips may start you off in the right direction for building arm muscles.
Demanding Arm Training
If you aspire to well-developed arms, you’ll have to work at it. You won’t build arm muscle fast without great physical effort. The first thing you need to do is develop a plan that includes what you are going to do, how you’re going to do it, and how often you are going to do it. Once you’ve developed a plan, the secret to success is commitment.
Your arm muscles, biceps, triceps, and forearms, do not need excessive training. It’s not necessary to spend hours each day in training to build arm muscle. They are small muscle groups that can be developed by exercising no more than from 45 minutes to one hour each day. Committing more time that that to the arm training will provide no additional benefit. This can be only a small portion of your training time and you can use the remaining time to develop muscle mass in other muscle groups.
The optimum range of sets for these arm muscles is from six to nine, with the number of repetitions per set from six to ten. This will require lifting heavy weights for optimum muscle development. Select weights that allow you to do six to ten reps. If you have trouble in that range, lower the weight a bit. If you can do more than ten reps, the weights are too light. Adjust the weights to enable you to do the ten reps and no more, for optimum benefit.
Consider doing two to three sets per exercise each for the biceps, triceps, and forearms. For biceps do barbell curls, concentration curls, preacher curls, and alternate dumbbell curls. For triceps do skull crushes, cable pull down, weighted dips, close grip bench press, and triceps kickback. For forearms do palm up and palm down wrist curls. Train your arms at least once, but no more than twice, each week. Don’t over train. It will only slow your progress.
Protein: The Key to Success
All muscles require protein to grow. Building arm muscles is no different. Eating a diet that is high in protein guarantees that your arm muscles will get all of the nutrients that they require to repair the routine damage caused by the exercise, and make the muscle tissues grow. Skinless white meat chicken, turkey breast, white fish, salmon, tuna, egg whites, and lean red meats are great sources of protein. Whey protein can also be used to supplement you normal diet, but don’t use it in place of the proper foods, only in addition to them.
While protein is the primary building block of muscle tissue, don’t overlook the value of eating complex carbohydrates to provide the body with the energy to do those exercises and build those muscles. Oatmeal, potatoes, yams, brown rice, whole wheat breads, pasta, broccoli, green beans, and fruits are excellent choices. Make sure you drink lots of water each day; two quarts at least consumed at regular intervals. This will keep your metabolism running high.
Muscle Growth Requires Rest
Contrary to what you might think you know about how to build arm muscle, your muscles don’t grow while you’re working away in the gym. When exercising, you cause minor damage to your muscles. They require repair to build muscle and this repair occurs after you leave the gym. This is the time when your body needs rest, either naps or a good sleep, to heal and recover. If you don’t get enough rest, your body won’t be able to heal the challenged muscles as efficiently. Rest to get the most benefit from your workout efforts.
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