Let's face it, the main focus for most men in the gym is to try and get swole arms. It is universally accepted in gyms that more men are likely to do bicep curls than the lonely few vacated at the squat rack. Some guys may want big legs, ripped abs, or a good chest, but your arms are comfortably the most visible muscle in a t-shirt. Here are 5 unique ways to add size to your biceps and triceps in just a matter of weeks.
1. Stretch during and after your workouts
Stretching sounds boring, but interestingly it can add size to your arms by reducing the stiffness of your muscle fascia. Muscle fascia is a tough tissue that surrounds each of your muscles. When you have provided enough stimulus for your muscles to grow, this fascia acts as friction and resistance to your power, wanting to grow larger. By stretching during and after your workouts, you will be exercising your fascia to become more elastic and flexible, enabling the more significant potential for accelerated arm growth.
2. Surf the rack
Surfing the rack is one of the best ways to ensure maximum muscle fatigue. In short, it involves moving over to the dumbbell rack section in your gymand performing four sets of 2 or 3 different bicep exercises with no rest in between. After the first exercise, you will achieve another bicep movement and grab a lighter weight (approximately 20% lighter than your last set). The lack of rest between each exercise will overload your arms, shocking them into growth. By fatiguing your arms in this way, the body will elicit a need to adapt, thus causing your arms to grow more significantly during the rebuilding process to cope better with such sessions. Here's an example of surfing the rack:
1 set of bicep curls on 20kg
1 set of hammer curls on 16kg
1 set of cross-hammer curls on 12kg
1 set of bicep curls on 9kg
3. Train your glutes
Your gluteus maximus is the biggest of all 639 muscles in the body. There is a direct correlation between the hormone levels when training the bigger muscle groups compared to smaller body parts. For example, when you train your glutes via squats, and you will release more testosterone from this significant compound movement compared to dumbbell shrugs, that work your trapezius muscles. Training your glutes, for this reason, will indirectly affect your arm growth.Heavy squats, lunges, and leg presses will send your muscle-building hormones were surging, those being human growth hormone and testosterone.
4. Increase volume/frequency of arm workouts
Increase the frequency and volume of your arm workouts. Many will say training arms once a week for 1 hour is sufficient, but objective life evidence suggests longer and more frequent sessions could be more beneficial. Professional gymnasts, for example, train their arms with great intensity for hours every day. Check out their tricep engagement when performing on the pommel horse. Plus, the strength needed for their biceps to stabilize their bodyweight when on the rings. This high frequency, intensity, and volume results in these naturally light and ectomorph frames gaining immense arm mass. C.T Fletcher, who has many impressive records for several lifts (one being a650lbs bench press) is also an advocate for "overtraining" your arms in this way. He states that he reached a stage where he was obsessed with wanting massive arms. So, as an experiment, he blasted his arms every day for a year with no days off. With this unconventional training methodology, his arms grew to 22".
5. Train with a thick bar.
Training with a thicker bar can dramatically increase your grip strength. Several brands online sell rubber attachments that you can easily place over the bar to add over 2.5 inches in diameter to the dumbbell/barbell. This makes it increasingly difficult for you to grip each exercise you use them on, resulting in more excellent grip and forearm strength that you can apply to arm exercises. Increases in strength will overload your muscles with heavier weights, allowing you to add more mass to your arms and other body parts. Barbell curls, for example, require not only good bicep strength but also forearm engagement. With more muscular forearms, you will be able to barbell curl a heavier weight and decrease the chances of your forearms failing before your biceps.