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How to get big arms like a pro bodybuilder – Muscle hypertrophy training

hypertrophy workout example

Well, if you are looking for a quick way of getting big arms, you could probably overdose on steroids or inject so much synthol into your arms that you start to look like Popeye.

How to get big arms quick

Do not do this…

Or, you may just go for a muscle implant or something. Well, for those who do not know the dangers of these methods. Let us tell you. Steroids will give you impressive muscle and strength gain with just a few hours of workout. This cannot be matched by natural bodybuilders but… don’t forget the side effects.

big arms steroids

Steroids could make you grow boobs very fast….but… / Photo: Unsplash.com

Steroids could make you grow boobs like a girl for men (medically called gynecomastia); they could make you go bald and give you deep voice with a not-so-sexy dudes voice for women (medically called hirsutism); or your private muscle could shrink as soon as you stop using the steroids and you may become impotent.

As for synthol, you could get big muscles very fast – even faster than steroids, but you can get disfigured as only the part you inject synthol into will grow well. If this is not so bad, you could also get your arms amputated if the synthol is not sterile as your arms may get infected.

You should also note that both synthol and surgical implants give you bigger muscles, but not stronger muscles, so you are basically counterfeiting big muscles.

So, if you want to avoid those nasty side effects, the best way for you is to do it naturally. However, if you want to have big biceps naturally there are some things you must understand. We will tell you some secrets to arm growth workouts.

Secrets to arm growth workouts

First, you must understand that the arm and leg muscles are some of the most difficult muscles to build. A study shows that the chest muscles tend to develop faster than the arm muscle and continue to develop with workouts.

However, the arm muscles have a “honeymoon” period where they develop pretty fast. This period is not so early and not so late into the training. After a while of training, it becomes more difficult to further develop your arms.

hypertrophy arm workout

Hypertrophy bicep workout / Photo by Alora Griffiths on Unsplash

If you really want to have an impressive arm growth, it makes sense for you to have exercise regimens that are specifically targeted towards the arms. Exercises like the barbell curl, the dumbbell hammer curl, the dumbbell overhead triceps press, dips, and triceps pushdown exercise the arm region.

Doing these exercises properly will help you. Do not drop the weights after each rep. You should learn to relax your muscles slowly (4 to 6 seconds) after each contraction and not drop the weights.

A little knowledge of the arm will help you in your journey to get big arms.

You have three major muscles in your arms:

  • biceps
  • triceps
  • forearms

The triceps make up about two-thirds the muscles in your arms. If you want to get bigger arms,  it is logical to focus more on the triceps. The biceps are important too but are also used in many other training regimens. Bicep workouts are important, but you have to be careful not to overwork them or you may hurt your chances of impressive gains.

muscle hypertrophy example

muscle hypertrophy explained / photo: fitnessandpower.com

Also, you have to take note of the intensity of your workouts. High-intensity workouts are great for those muscle gains.

  • Moderately heavy weights with moderate repetitions can help boost anabolic hormones produced by the body.
  • While heavy weights used by powerlifters give you muscle strength.

However, the differences in muscle buildup are not significantly different between the two groups so you may be better off increasing your weights little by little.

We recommend you use about 75% to 85% of your one-rep-max (1-RM) for exercises.

How you can get that is quite simple. Add some weights to a barbell, it should be something easy to carry (like about 40kg) then keep adding weights in increments of about 2.5kg on each side of the barbell (5kg increments) until you get to a point where it is difficult to fully lift the weight.

That weight is your 1-RM. You would have to go 75% to 85% (or 90% for powerlifting) of that to get the optimal weight for your exercises. In addition to all these, we do not have to tell you the importance of having a good diet, right?

You have to eat well else, you are not going to get any gain for all your hard work. In fact, you may end up losing muscle as your body goes into a starving state and can use your muscle proteins to feed itself. Feed well so your body does not feed on you.

Don’t just work hard, work smart.

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The Science of Hypertrophy

Hypertrophy training reps

Multiple reps are superior to single reps. We have some hand exercises you may like to try.

3 sets of 8-12 reps of the barbell curl, followed by 3 sets of 8-12 reps of close-grip bench press, 3 sets of dumbbell overhead triceps press and 3 sets of dumbbell hammer curls.

Use the 75% 1-RM for these sets and rest for about one minute between each set. This is to stimulate hypertrophy. Increase your weight to 90% 1-RM and do 3 reps of each of these exercises to increase your strength. You can add alternating dumbbell to this regimen. Then you can reduce your weight to 85% 1-RM and then repeat these exercises doing about 4-6 reps of them.

hypertrophy workout definition

Hypertrophy workout example / Photo by Victor Freitas on Unsplash

For the 85% 1-RM set, you are aiming for muscle failure a few of the times. So, if you can complete 6 reps, you can increase your weight by 5 kg for the next rep till you reach muscle failure before you can complete the other 6 reps. If you reach muscle failure in a rep, you can reduce the weights.

What is difference between sets and reps?

For those confused by the terminology. Reps/repetitions are the number of times you perform a particular exercise like a barbell curl. A set is the number of reps cycles you complete.

Let’s say you were able to do a barbell curl 8 times in one session, and you were able to repeat this session three times.

You rested for 1 minute between each session. We can say that you did 3 sets of 8 reps of barbell curls with a one-minute rest interval between each set.

How to get big arms like a pro bodybuilder – Muscle hypertrophy training
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