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Men’s fitness revolves around a few set principles. The abs have to be tight, the legs have to be thick, an most of all, the arms need to be big. So what are the do’s and do not’s of building those arms to their biggest and thickest potential?
Do not:
1.) Do not lift very light weights over and over with your arms if your desired result is mass. By working out repeatedly with light weights and heavy reps, you will most likely tone and thin your arms instead of adding bulk.
2.) Don’t exhaust your way to bigger arms. Fewer reps can still lead to the large arms you deire.
3.) Don’t just stick to curls. Curls are a great way to build strength in mass in your biceps and forearms, but there are other arm exercises which can add bulk as well. For instance, concentration on your arms while working your lats can lead to some extra bicep burn.
The Do’s
1.) One of the tricks of the mass growth trade is to do heavy weight but fewer reps. Lifting heavy is ideal for causing your muscles to tear down and rebuild leaving you with more mass.
2.) Star by building a tolerance for volume. If you start out doing two sets of 10-15 reps at heavy weight, then build up a tolerance to where you can insert a third set into your workout. You can then further the challenge by either increasing the number of sets you do or increase the weight of your dumbbells.
3.) Train your arms for three days a week. While not all muscle groups can be trained this frequently, the muscles in the arms are relatively small and resistant to being worked out a few times a week.
Ultimately, just be smart. Work your muscles hard, but don’t over do it!
