Plenty of guys out there do showcase 21+ inch arms but very few of them actually carry around lean muscle mass, I mean if you’re 20%+ body fat those arms just don’t look as impressive lets face it.
When it comes to packing on muscle mass you need to be smart with your training, volume of training plays a key role in the success of your training regime.
Research has show that muscle protein synthesis is rebooted every 48 to 72 hours, this therefore means that you will need to work a muscle two to three times a week in order to achieve optimal muscle growth and maximize results.
Tip: If you are going to be hitting your arms two to three times a week you need to make sure your nutrition is rock solid, this means making sure you get your daily meals in no matter what, and you never miss that essential post workout shake. If you screw up on post workout nutrition and nutrition in general you will hinder your recovery process and therefore your overall progress.
Not gaining mass? Eat more. Still not gaining mass? EAT EVEN MORE. It really is that simple, in order to grow you need to ensure your body is getting enough, protein, carbs and nutrients.
The American College of Sports Medicine advises anywhere between 1.4 to 2 grams of protein per kilo of bodyweight each day.
Tip: To really pack on the muscle mass and ensure your body is getting enough of what it needs, you need to remember the essential amino acids (BCAA’s), amino acids make up the building blocks of protein and contribute to repairing muscle tissue after training.
Consuming a BCAA Drink INTRA/POST workout will really help to maximize your progress.
Now this might seem like a bit of an odd tip, but stretching and flexing your biceps and triceps is key to signalling muscle growth.
Increased biceps training, coupled with a lack of movement outside of the gym can ultimately lead to your bicep tendon becoming too tight and shortened.
To counteract this issue and prevent your bicep tendon from shortening, try standing side-on to a solid wall, about an arm’s width away, then with the nearest arm, place your palm flat on the wall while keeping the arm outstretched – you should feel a slight pinch. Hold this position for 30 seconds, then repeat on the other side.
The number one position has to be hammer curls, they are a fantastic move to help pack on mass. Hammer curls not only work the biceps, they also work other muscles in the arm we think of as "the biceps", called the brachialis and brachioradialis.
The brachialis sits under your biceps and the brachioradialis is a long muscle that runs from deep inside the center of your upper arm to the center of your forearm.
Hitting these two muscle is a sure fire way to pack on mass and help to beef up your arms.
Standing barbell curls has to be one of the simplest bicep exercises out there, its one of the first moves newbies often learn in the gym, but just remember, just because its simple doesn't mean it isn't effective. It is a fantastic exercise that works on both the inner and outer biceps. (great for packing on mass), it is without a doubt one of the best exercises for building big biceps.
The concentration curl is a fantastic exercise for building the peak of your bicep to really make it pop out. The reason the concentration is so effective is because, it isolates the arm flexors and hits the lateral head of the biceps which in turn helps to really develop the bicep peak.
Tip: This move is more of a polishing move, focus on building the mass first.
And last but most definetly not least is the preacher curl. One of the key benefits to preacher curls are the fact that the preacher bench forces you to perform a curl in the strictest manner, it is nearly impossible to cheat or swing the weight when performing this move.
The advantage to not being able to swing the weights is that it really helps to isolate the biceps. Your biceps will feel like their on fire after performing a solid set of preacher curls! The preacher curl is one of the best exercises for building big biceps.
Another key benefit to preacher curls are due to the fact that you inherently have to use slightly lighter weights than most curling exercises. You have the opportunity to work on form and function and developing a better mind to muscle connection.
To perform this movement you will need a preacher bench and an E-Z bar.
Tip: Another great way to really maximize this exercise is to incorporate drop sets. You'll want a training partner present for this to help change the weights over quickly.
Begin with a moderate weight and perform around 12-15 reps, as soon as you have finished those reps drop the weight and perform another 12-15 reps with a lighter weight. You will feel a serious burn! Drop sets are fantastic for packing on mass and building big biceps.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.