“How did you get your arms like that?” A question you have either asked or been asked. It seems some people are just blessed with great arms. They might have a great peak or triceps that just hang off like slabs of steak. Great round and full muscle bellies can be achieved through nutrition and supplementation but some are simply born with it. Never ask the people that are genetically gifted how to train. You will have to try much harder than them and simply be better than them in training if you want to have a chance.As far as nutrition there are so many variables that this article would quickly turn into a book so we will cover the basics. When you train arms you want to get a pump. Not a couple veins peeking through on your bicep, I mean a skin splitting pump that hurts so bad you want to cry as soon as you put the weight down. To do this you’re going to need carbs! Sure some people can get away with low carb or keto diets, get a pump and look full but if you are like the vast majority, you’re going to need carbs. Those with a fast metabolism might need a mixture of slow and quick digesting carbs pre workout as well as an intra-workout carb drink. Those will a slow metabolism will most likely go with a slower digestion carb pre-workout and none during their workout. Start with a low amount and increase as needed until you get to a point where your stomach bothers you or you overfill and look softer instead of full and hard.
Next comes supplementation. While all muscles benefit from increased nitric oxide production, arms seem to display it a bit more. They are smaller muscles that do not always benefit from heavy weight training like larger muscles do, however driving nutrients and stimulating the muscle is a productive route. Now that carbs are being used to create cellular energy, vasodilation and blood blow can help shuttle extra nutrients that you cannot get simply from eating foods. Ingredients such as L-Citrulline, L-arginine, and Glycerol can help increase blood flow and overall holding capacity of the cells.
While pre-workouts are very important in getting the initial pump, many overlook how to hold onto it. BCAAs consumed while training will help maintain an anabolic state. Also, many of the ingredients of pre-workout drinks can also be taken during the workout to help keep the pump such as L-Citrulline. Execute and BCAA+ by Rise Performance will cover all of your bases with nitric oxide boosters in both products as well as a high leucine content from the 10:1:1 ratio to ensure an anabolic environment.Lastly we will discuss training. Arm training is highly individual and should constantly be tried to improve. While some exercises may feel good for one individual it may not for another or even worse cause an injury over time.
Here is a workout that will force nutrients deep into the muscles:
|Rope Cable Tricep Extension:||30, 30, 20, 20|
|Superset EZ Bar Cable Curl||30, 30, 20, 20|
|Close Grip Bench Press||16, 16, 12, 10, 8|
|Superset Machine Dips||16, 16, 12, 12, 12|
|Barbell Curl||12, 12, 10, 10, 10|
|Superset Seated Incline Hammer DB Curls (level 5)||12, 12, 10, 10, 10|
|Overhead Cable Tricep Extension||16, 12, 12, 10, 16|
|Preacher DB Curl||12, 12, 10, 10, 16|
|Straight Bar Cable Push Down||30, 30, 30|
|EZ Bar Curl||24, 24, 24|
The main focus on all exercises is to achieve the maximal contraction of the muscle. Weight should not be much of a focus, however do not go too light on the compound movements such as close grip bench and dips. A burning sensation should come long before failure of the muscle. If that is not the case then lower the weight and focus more on squeezing and stretching the muscle in the sets.
But remember, everyone is different. We all have different muscle insertions, work with the body you were given not against it. Eat healthy foods, train hard, supplement when needed and rest when your body tells you. Every Damn Day.