Building Powerful Arms
Building powerful arms is a cherished dream of most bodybuilders. However, not all bodybuilders succeed in developing a set of 21 inch arms. Apart from your regular workouts, proper diet and rest, even your inherent testosterone and growth hormones levels greatly influence your success in building powerful arms.
You can achieve this by doing compound movements, which involve the use of more than one muscle groups and engaging multiple joints of the body in the heavy growth movements. As a result of doing compound movement exercises, each individual muscle involved in these movements stand benefited and become strong.
You can opt for any of the compound movement exercises depending on the area of your body that you want to focus on. For instance, to work your back, you can either go for barbell bent over rowing or deadlifts; to work your shoulders, you can go for military press; while to train your arms, you must opt for Standing Barbell Curls (for your biceps) and the Close Grip Bench Press (for your triceps).
Isolation exercise for the arms such as preacher curls, are not helpful in building powerful arms. This is because an isolation exercise works only on the target muscle and does not involve any supporting stabilizer muscles in the weight training. As a result, you will not be able to lift anything heavy inspite of having strong biceps because your stabilizer muscles are not strong enough.
The solution is to go for compound movements such as Standing Barbell Curls and Close Grip Bench Press, which not only work on your biceps and triceps respectively, but also strengthens all the supporting stabilizer muscles involved. Apart from these, people interested in building powerful arms can consult their trainers and zero in upon a set of compound movements meant for strengthening both the biceps and the triceps.
In order to build powerful arms, you will need to prioritize and specialize your training. In addition to heavy compound movement exercises such as heavy close grip bench presses and heavy standing barbell curls, which specifically focus on strengthening your arms and supporting muscles, you will also need to feed your muscles with ample nutrients for replenishment and sufficient amount of rest to promote quicker repair and recovery of damaged worked out muscles.
For building powerful arms, you must gradually increase your calorie intake. Initially you can start adding 300 calories and gradually increase it to 500 calories over a period of 2 weeks. You can divide the entire day’s calorie intake into 6 smaller equal portions spaced at an interval of 2-3 hours. Take care to maintain the ratio of proteins : carbohydrates : fats at 25:55:20 percent in each of your 6 meals.
It is very important to focus on just one muscle group for just one time during a week and shift your focus to other parts of your body or other muscle groups throughout the rest of the week. This schedule allows your muscles a time of 1 week to recover after the training before it is subjected to further overload and training.
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