How to Increase the Muscle size of Biceps and Triceps? Diet and Training Guide

Want to Increase Muscle Size of Arms 

Do you want to get bigger arms? Building the muscles in your arm is not something difficult to do. You just need to follow few simple steps and you will be able to get the arms that you are dreaming about. Below mentioned is a comprehensive guide, which you will be able to follow in order to get bigger arms. This article will help you to get bigger arms (biceps and triceps).



increase muscle size biceps

Tips to Increase Muscle Size of Biceps and Triceps:


1. Increase Your Weekly Training Volume

When we workout, our muscle damaged with a number of heavyweight reps. This situation leads our muscle protein synthesis in torn condition. it recovers in 24 hours. As a result, you should think about working out at least 2 or 3 times per week. Then you will be able to increase muscles size. You just need to follow an appropriate workout schedule and it will be possible to end up with effective results at the end of the day.

2. Focus More on Tempo Training

Tempo training helps to increase muscle size. Unfortunately, most of the individuals believe that weight training is a simple thing to do and it involves lifting an object. But if you want to get positive results with weight training, you need to pay more attention towards the tempo. In other words, the tempo that you lift can provide an excellent assistance to increase the muscle size of arms.

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When we workout, we need to understand 3 or 4 digit tempo code. In here, the first digit refers to the time you take in order to lower the weight. The second digit is all about the time you pause the weight at the bottom. Each digit denotes in seconds. The third digit refers to the time taken for you to lift the weight, whereas the fourth digit refers to the time that you pause at the top.

3. Increase your protein intake

If you want to increase muscle size, you need to focus a lot on your nutrition as well. In other words, you need to think about following an appropriate meal plan. That’s where you must consume a lot of proteins.

Proteins are in a position to provide a tremendous assistance to the people with increasing the size of any muscle located in the body. It includes your arm muscles as well. To get the positive results, you need to consume around 2 grams of protein for every kilogram of your body weight on a daily basis.

When you are working out, your arm muscles will be subjected to wear and tear. Hence, you need to look for an appropriate method in order to repair them. That’s where the protein will be able to assist you with. All your muscle tissues will effectively be repaired after training and you will not have to worry about anything.

4.Stretch The Arms

Stretching your arms can be considered as another effective method available for you to enhance their growth. That’s the main reason why flexing and stretching are strongly recommended for the individuals who want to ensure the growth of their arms in the long run. It can signal growth and help them to end up with positive results at the end of the day.

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There is a proper way available for you to stretch the arms as well. You can refer to the training guides available online to get to know about it. In addition, you can increase your biceps and triceps training activities along with desk-heavy jobs. Otherwise, the biceps would get too shortened and tight. With that, your shoulders will be rotated internally, which can create an illusion in the arms. The arms would not look big as they are in that kind of a situation.

To overcome this, you can stand beside a solid wall and keep a distance of an arm’s width. Then you need to keep the palm flat on the wall with the nearest arm and stretch it. Then you will be able to feel the pinch. You should hold this position for a period of 30 seconds and repeat the same on the other side as well.

5. Avoid Common Mistakes Made By Other People

In order to get bigger arms, people do a lot of mistakes. you should take appropriate steps to make sure that you are not doing those mistakes.

As a beginner, it is important for you to get free weight compound exercises to build bigger arms. Deadlifts and squats can contribute towards the overall muscle mass of the body. However, most of the people still focus on the isolation workouts such as curls. It is important to gain muscle mass without focusing on the isolation exercises. it is the only way to grow your arms muscles efficiently.

Another mistake that people do when getting bigger arms is that they tend to overtrain their muscles. Overtraining the muscles will never help you with building bigger arms. The muscles in your arms are smaller than other muscles. you will not be able to recover and increase muscle size with overtraining. Hence, you shouldn’t workout all 7 days of the week. Instead, you need to limit your workouts to about three days a week.

You must keep in mind that the arm muscles would grow, only if they are provided with proper rest, just like all other muscles that you can find in your body.

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