“Great Tips On Building Muscle Mass”

Men – You’ll never have big arms as long as you’re under-weight or not eating enough food (see last weeks blog).  No matter how many biceps curls or scull crushers you do, to build bigger arms, you need to increase your overall muscle mass in other muscle groups as well and gain as much strength as possible. When training upper body you use Bicep and Tricep In all push and pull exercises (chest and back shoulder workouts) as your secondary muscles.

Training arms mid week or day before a upper body workout is a big “no no”, as you will fatigue your secondary muscles that you rely on to develop other muscle groups.

Arms should be trained, either with legs or last session of the week (minimum 36 hours recovery is a must).

Women If you want to get rid of those stubborn “bingo wings” follow the same guidelines as men, but don’t worry however hard you train while using weights you will NOT become muscular or manly looking, women don’t carry the same hormones as men called Androgens (Testosterone in men ,facial hair, deep voice etc). But in women testosterone know as estrogen releases relatively small quantities of testosterone into the bloodstream by the ovaries, giving minimal chance of extreme muscle growth.

Its simple Lady’s train hard on the weights and smash the cardio braking all fat stores in those triceps ,a great machine to try is the Arc Trainer great for arms as it has upper body push and pull set up with resistance making it more challenging.

Simple Tips:

Gain size and strength you need to eat more calories than you burn, average man consumes 3000kcal per Day , as slender man with a fast metabolism needs to consume even more, the best way to do this is splitting meals into breakfast, lunch, dinner, post workout

Resting Muscles grow when at rest.  Don’t over train your arms, they are only a small muscle group

Track Progress Weigh yourself and measure your progress on weights every 2 weeks. If your arms aren’t getting bigger you’re not training properly or not eating enough food.

Arm exercises “secondary muscles “

Biceps Barbell Rows work your biceps because you’re holding the bar and pulling it toward you. Your arms bend like they would on a biceps curl, but the weight is a lot heavier because you’re engaging more muscles.

Triceps. Bench Press work your triceps hard.  You’re pressing the weight away on every rep.  Your arms straighten like they would on a French press, but the weight is heavier because more muscles are involved.

Forearms. Deadlifts work your forearms hard. Avoid straps. Squeeze the bar hard, use a alternative grips.

 

Thanks

Danny Allan

Swift Fitness York