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How to get Big Arms ?

Posted on: 10/30/2024

Nutrition is the 1st layer and the most important aspect of Building muscle, here is an overview of a simple Diet plan to make sure you add the required size to your arms. 

Muscle-Building Nutrition Plan

Daily Caloric Intake

  • Goal: Caloric surplus to support muscle growth.
  • Calculation: 16-18 calories per pound of body weight.
  • Example: For a 180-pound person, the target would be around 2,900-3,200 calories.

Macronutrient Breakdown

  1. Protein: 1-1.5 grams per pound of body weight.
    • Sources: Lean meats (chicken, turkey, beef), eggs, dairy, and plant-based proteins (lentils, tofu).
  2. Carbohydrates: 2-2.5 grams per pound of body weight.
    • Sources: Whole grains (rice, oats, quinoa), fruits, vegetables, and starchy options like potatoes.
  3. Fats: 0.4-0.5 grams per pound of body weight.
    • Sources: Healthy fats like olive oil, avocados, nuts, and seeds.

Meal Plan Example

  1. Meal 1 (Breakfast):

    • Oatmeal with a scoop of protein powder, topped with berries and a handful of nuts.
    • 3 eggs (scrambled or boiled).

  2. Meal 2 (Mid-Morning Snack):

    • Greek yogurt with honey and a banana.
    • 1-2 rice cakes with almond butter.

  3. Meal 3 (Lunch):

    • Grilled chicken breast (6 oz) with quinoa and steamed broccoli.
    • Mixed green salad with olive oil dressing.

  4. Meal 4 (Afternoon Snack):

    • Cottage cheese with pineapple chunks.
    • Handful of almonds or walnuts.

  5. Meal 5 (Dinner):

    • Salmon fillet (6 oz) with sweet potatoes and sautéed spinach.
    • Steamed asparagus with a drizzle of olive oil.

  6. Meal 6 (Post-Workout or Evening Snack):

    • Protein shake with almond milk.
    • Whole-grain toast with peanut butter or avocado.

For the Training routine, Here we will ensure a comprehensive approach that will target both muscle fibers to provide a complete growth profile.  

30-Day Arm Growth Program Overview

Frequency: Train arms 2-3 times per week on non-consecutive days. Duration: 30 days. Intensity: Use a mix of moderate to high reps (8-15) with moderate weights.

Weekly Structure

Days 1, 4, 7 – Heavy Focus: Lower reps, heavier weight to target Type II muscle fibers.
Days 2, 5 – Volume & Isolation Focus: Higher reps, lighter weight for muscle endurance and pump.

Exercise Plan Breakdown

Day 1: Heavy Biceps & Triceps (all heads)

  1. Close-grip Bench Press

    • Sets: 4
    • Reps: 6-8
    • Muscles: Targets triceps with a focus on the long and medial heads.
    • Execution: Perform controlled presses with elbows close to your torso.

  2. Barbell Curl (Wide-Grip)

    • Sets: 4
    • Reps: 6-8
    • Muscles: Emphasizes biceps brachii, especially the short head.
    • Execution: Keep elbows stationary, lifting from a full extension to the top.

  3. Dumbbell Skull Crushers

    • Sets: 3
    • Reps: 8-10
    • Muscles: Focuses on the long head of the triceps.
    • Execution: Lower dumbbells toward your ears, then press back up, emphasizing the stretch.

  4. Incline Dumbbell Curls

    • Sets: 3
    • Reps: 8-10
    • Muscles: Targets the long head of the biceps.
    • Execution: Curl slowly to maximize tension on the lower portion of the muscle.

Day 2: Volume & Isolation Biceps and Triceps (pump focus)

  1. Cable Rope Triceps Pushdown

    • Sets: 4
    • Reps: 12-15
    • Execution: Keep elbows stationary, extending down and out to hit all tricep heads.

  2. Preacher Curl Machine

    • Sets: 4
    • Reps: 12-15
    • Execution: Maintain a slow tempo to increase time under tension, isolating the short head.

  3. Overhead Dumbbell Extensions

    • Sets: 3
    • Reps: 12-15
    • Execution: Perform in a controlled manner to target the long head of the triceps.

  4. Cable Reverse Curl

    • Sets: 3
    • Reps: 12-15
    • Execution: Focuses on brachialis and brachioradialis for overall arm thickness.

Day 4: Moderate-Heavy Biceps & Triceps

  1. Dips (Weighted if possible)

    • Sets: 4
    • Reps: 8-10
    • Execution: Keeps focus on triceps with some chest activation. Lean forward for added triceps recruitment.

  2. Concentration Curls

    • Sets: 4
    • Reps: 8-10
    • Execution: Emphasizes peak contraction on the biceps, especially for the short head.

  3. Hammer Curl (Cross-body)

    • Sets: 4
    • Reps: 8-10
    • Execution: Works both biceps heads and brachialis for thicker arms.

  4. Overhead Rope Extensions

    • Sets: 4
    • Reps: 8-10
    • Execution: Stretches and activates the long head of the triceps.

Recovery and Tips for Success

  • Recovery: Ensure 48 hours between each session to allow muscle recovery.
  • Nutrition: Increase protein intake (1-1.5g per pound of body weight).
  • Progressive Overload: Gradually increase weights or reps each week to sustain muscle adaptation.
  • Sleep: Prioritize at least 7-8 hours of quality sleep for optimal recovery.

Final Note

This 30-day arm-focused program will build muscle size and improve definition by training both biceps and triceps with high-frequency and varied angles, targeting all heads for well-rounded development.

Posted in: Health & Longevity

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