Check out these 5 tricks to help your arms grow even more in a faster manner.
If you are trying to sculpt mountain-like biceps and well-defined arms, Max Posternak can help you with that. Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
He emphasizes the importance of incorporating strategies that focus on mechanical tension, metabolic stress, and muscular damage. Research indicates that these three factors play a pivotal role in achieving optimal muscle growth throughout the body.
Muscle growth, or hypertrophy, is the physiological response to resistance training, wherein muscle fibres undergo an increase in size. This adaptation is a result of the muscles experiencing mechanical stress during contraction against resistance. Mechanical tension, a pivotal factor in this process, is the force applied to muscle fibres when overcoming resistance. The stretching force, particularly during the eccentric phase of muscle contraction, contributes to this tension. For instance, in a bicep curl, the lowering of the weight stretches the bicep muscle, initiating the cellular responses crucial for muscle growth.
Another essential element of muscle growth is muscular damage. Engaging in resistance training, especially with challenging loads or novel exercises, induces microscopic damage to muscle fibres. This damage serves as a catalyst for the subsequent repair and remodelling process. Following a workout, the body activates satellite cells that fuse with damaged muscle fibres, leading to increased muscle protein synthesis. This repair not only restores the integrity of the fibres but also reinforces them, making them thicker and more resilient.
The repair and growth cycle is fundamental to sustained muscle development. The controlled damage incurred during resistance training prompts the body to reinforce and enlarge the muscles, ensuring they can better withstand future stressors. This dynamic process, complemented by proper nutrition and recovery, facilitates effective and ongoing muscle growth. A well-designed resistance training program, incorporating mechanical tension and muscular damage, optimizes the body’s adaptive responses for the desired outcome of stronger, more developed muscles.
Below you will find Posternak’s 5 tricks to help your arms grow faster. See for yourself.
5 Tricks to Help Your Arms Grow
To enhance arm growth, Posternak shares five tricks based on his years of experience.
1. Mechanical Tension:
The first tip involves a unique superset technique, combining heavy weight for 8-10 reps with a lighter weight for 15-20 reps without rest. Examples include Close Grip easy bar curls followed by wide grip curls for biceps or skull crushers followed by tricep rope push downs for triceps.
2. Increase Strength:
The second tip underscores the importance of increasing overall arm strength. Max advises progressively using heavier weights for arm exercises, avoiding plateaus by consistently challenging the muscles. Alternating rep ranges between workouts, such as 5, 10, and 15-20 reps, is suggested to further stimulate growth.
3. Exercise Variety:
The third tip encourages variety by regularly switching arm exercises every four to six weeks. This ensures that different parts of the biceps and triceps are targeted, preventing adaptation and promoting continuous growth. Examples include altering hand positions and utilizing cable exercises for diverse angles.
4. Volume Increase:
Increasing volume is the fourth tip, achieved through a combination of sets, reps, and weight load. Posternak recommends incorporating supersets, drop sets, and techniques like 21s to elevate total rep count. He cautions, however, that small arm muscles can be overtrained, emphasizing the importance of balance.
5. Nutrition and Caloric Surplus:
The fifth and final tip focuses on nutrition. Maintaining a calorie surplus is essential for muscle growth, while protein intake is emphasized due to its role as the building blocks of muscles. Posternak provides a macro calculator to help determine individual nutritional needs and suggests adjusting based on weekly weight gain trends.
In conclusion, Max Posternak’s comprehensive approach to arm growth integrates science-backed principles and practical techniques. By prioritising mechanical tension, metabolic stress, muscular damage, strength progression, exercise variety, increased volume, and proper nutrition, individuals can embark on a journey to build stronger, more defined arms.
See the entire explanation in video format below.
Having strong arms is essential for various reasons that span both functional and aesthetic aspects of our daily lives. From a practical standpoint, strong arms contribute significantly to overall physical functionality. They are crucial for performing basic daily activities such as lifting, carrying, pushing, and pulling. Whether it’s carrying groceries, moving furniture, or engaging in manual labour, having strong arms enhances one’s capacity to handle these tasks efficiently and with reduced risk of injury. Functional arm strength is not only beneficial in daily life but also in various sports and physical activities, providing a solid foundation for overall body strength and coordination.
Beyond the practicalities, strong arms are often associated with improved athletic performance. In many sports, upper body strength, including arm strength, is a determining factor. Athletes in disciplines like swimming, rock climbing, gymnastics, and martial arts rely heavily on the strength and endurance of their arms to excel in their respective fields. Additionally, in contact sports such as football or rugby, strong arms contribute to better tackling and ball-handling abilities. Hence, building and maintaining strong arms can significantly enhance an individual’s athletic prowess across a range of activities.
Aesthetic considerations also play a role in the importance of strong arms. Well-developed and toned arms are often a visible sign of fitness and physical health. Many individuals incorporate arm-strengthening exercises into their fitness routines to achieve a balanced and sculpted physique. Strong arms can boost confidence and contribute to a positive body image, encouraging individuals to embrace an active and healthy lifestyle. In summary, the importance of strong arms extends beyond mere physical strength; it encompasses practical functionality, athletic performance, and the aesthetic aspects of overall well-being.
The two muscles of the arms that are usually trained are the biceps and the triceps. See 5 traditional exercise for each of those muscles that are a good way to begin your arm workout.
Traditional Biceps Exercises:
- Barbell Bicep Curls:
- How to Perform: Stand with feet shoulder-width apart, grip a barbell with an underhand grip, and curl the barbell towards your chest, keeping your elbows close to your body. Lower the barbell back to the starting position in a controlled manner.
- Dumbbell Bicep Hammer Curls:
- How to Perform: Hold a dumbbell in each hand with palms facing your torso. Keep your elbows close to your body and curl the weights upward. Unlike regular curls, maintain a neutral grip (palms facing each other) throughout the movement.
- Preacher Curls:
- How to Perform: Sit or stand at a preacher bench. Place your upper arms against the angled pad and curl the barbell or dumbbells towards your shoulders. This isolates the biceps and emphasizes the peak contraction.
- Incline Dumbbell Curls:
- How to Perform: Sit on an incline bench with a dumbbell in each hand. Allow your arms to hang straight down and curl the weights, focusing on a full range of motion. The incline position places emphasis on the long head of the biceps.
- Concentration Curls:
- How to Perform: Sit on a bench, lean forward, and hold a dumbbell with one hand, allowing the arm to fully extend. Curl the weight towards your shoulder, focusing on contracting the biceps. This exercise provides a concentrated isolation for the biceps.
Traditional Triceps Exercises:
- Tricep Dips:
- How to Perform: Use parallel bars or sturdy furniture. Lower your body by bending your arms, keeping your elbows close to your body. Push yourself back up to the starting position using your triceps. It’s crucial to maintain proper form to avoid unnecessary stress on the shoulders.
- Close Grip Bench Press:
- How to Perform: Lie on a flat bench and grip the barbell with hands closer than shoulder-width apart. Lower the bar to your chest and push it back up. This variation targets the triceps more than a standard bench press.
- Tricep Rope Pushdowns:
- How to Perform: Attach a rope to a cable machine. Stand facing the machine, grip the rope with palms facing down, and push the rope down, extending your arms fully. Keep your upper arms stationary to isolate the triceps.
- Overhead Tricep Extensions:
- How to Perform: Hold a dumbbell or barbell overhead with both hands. Lower the weight behind your head by bending your elbows, then extend your arms to raise the weight back up. This exercise emphasizes the long head of the triceps.
- Skull Crushers (Tricep Extensions):
- How to Perform: Lie on a bench with a barbell or dumbbells in your hands. Lower the weight towards your forehead by bending your elbows, then extend your arms to return to the starting position. Ensure controlled movements to avoid unnecessary strain on the elbows.
Training your arms every day is generally not recommended for several reasons. Firstly, muscles need time to recover and adapt after a workout. When you engage in strength training, you create micro-tears in the muscle fibers. Proper recovery is crucial for these fibers to repair and grow stronger. Training the same muscle group every day without sufficient rest can lead to overtraining, where the muscles don’t have the chance to recover adequately, increasing the risk of injury and hindering progress.
Secondly, variation in training is essential for overall muscle development. Muscles adapt to stress over time, and if you repeatedly target the same muscle group daily, the effectiveness of the workouts diminishes. Introducing variety in your training routine by targeting different muscle groups on different days allows for more balanced and comprehensive development.
Lastly, the arms consist of relatively small muscle groups—biceps and triceps. Overtraining them can lead to fatigue, decreased performance, and potentially, overuse injuries. To optimize results, it’s recommended to follow a well-structured training program that includes rest days for specific muscle groups, allowing for proper recovery and ensuring long-term gains in strength and size.