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Building Powerful Arms

Mar 21, 2008
Through sustained weight training and correct exercises, high calorie diet, suitable supplements and ample rest, you can definitely attain a pair of 18 inch or 19 inch arms. But it depends on your genes to decide whether you are lucky enough to increase the size of your arms to 21 inches.

In order to build big and powerful arms, you must do compound movement exercises. Heavy compound movements involve more than one muscle groups of the body in the workout and therefore, allow the use of heavier weights when compared to isolation exercises. These movements aid in building strong muscles within no time.

Examples of compound movement exercises include - Bench Press (chest workout), Squats (leg workout), Dead lifts (back workout), and the Military Press (shoulder workout), Barbell Bent Over Rowing (back workout), Standing Barbell Curls (Biceps workout), Close Grip Bench Press (Triceps workout), and Chin Ups.

If you want powerful arms, you need to work on your biceps, triceps as well as on all the supporting stabilizer muscles that are involved with them, because if the stabilizer muscles are not strong enough, then inspite of having strong biceps, you will not be able to lift anything heavy.

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.

Building powerful arms also requires prioritization and specialization. By specialization, we mean strengthening a certain muscle by focusing exclusively on it not only through exercises, but also through the intake of nutritious high protein diet and adequate rest.

For building powerful arms, you should take a high calorie nutritious diet (comprising of 25 percent proteins, 55 percent carbohydrates, and 20 percent fat) to promotes healthy growth of your muscles. Alternatively, you can also go for a protein drink instead of a meal. You need to slowly increase your calorie intake.

Your weight lifting routines should ideally be structured in such a way that you work on only one particular muscle on one day of the week. For instance, if you work your quadriceps, hamstrings, and calves today, you must work some other body part on the next day instead of working the same body parts the next day also. This is because you need to provide your worked out body part with ample rest to allow repair, replenishment and recovery of the muscles so that they grow powerful and strong.
About the Author
Professional fitness instructor, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His #1 pick goes to muscle gain truth, a highly recognized, extensive muscle building package.
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