SECRETS TO BUILD BIGGER ARMS

SECRETS TO BUILD BIGGER ARMS

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Sick of your small arms? Then get ready because in this article i’ll help you know the secrets to build bigger arms. Just give your 5 minutes to read this article because in the next few minutes you’ll see your mistakes also.

“I’m sure if you follow this program and constantly strive to increase your training weights, while eating plenty of good food, you can’t help but make gains.”

And Please allow me to fill you in on a secret that longtime bodybuilders know that few newcomers care to believe: It’s more than just the exercises you do that matter most. That’s right, selecting the best exercises is just one variable that affects your overall success in building big arms. So please read carefully. Just see this 2 secrets.

Secret 1 – best exercises?

If you want to get broad arms then you must know that triceps are the big muscles and they easily get the shape so focus more on them. And for your biceps you need to have patience because they are small muscles. And please do your exercises properly and slowly to get maximum results.

*Best exercises-

1.Close barbell curl(triceps)                                     3 sets                      10 to 12 sets

2.Standing Barbell Curls(biceps)                           5 sets                       5 to 8 reps

3. Lying EZ Bar Tricep Extension(triceps)          3 sets                      12 to 15 reps

4.Preacher Dumbbell or Barbell Curls                  3 sets                     8 to 12 reps

5.Standing Dumbbell Curls                                     5 sets                     12 to 15 reps

6.Standing hammer dumbbell curls                    3 sets                     12 to 15 reps

7.Seated Dumbbell Triceps Extension                    5 sets                     12 to 15 reps

These exercises are best and resulted exercises which have given maximum results so friends just try them.

Secret 2 – Diet

Your diet plays a vital role in gaining more. So you need to be strict with your diet and properly follow it to help your body gain muscles. I’ve said it before and I’ll say it again. You’ll never make any significant gains if you aren’t eating plenty of high quality food with an emphasis on lots of protein preferably at least 2 grams of high quality complete protein per each pound of body weight.

If you aren’t able to get best diet then you will just make your body tired with exercises. If you want to get bigger arms then just start balanced diet from today.

*Diet chart -

BREAKFAST

3 eggs mixed with fatty milk and add 4 banana to it
2 slices wheat toast , bowl of rice
protein drink (if you drink)

SNACK

Cottage cheese 1/4 lb
Fruit (like banana,apple etc),dry fruits
Milk or protein drink

LUNCH

Cottage cheese 1/4 lb
Salad
Milk or protein drink,tuna sandwich

SNACK

Cheese sandwich 2 oz cheese
Milk or protein drink

DINNER

Baked potato
Cooked vegetable
Salad
Milk or protein drink or you can make shake of (4 banana + 4 eggs + milk)

SNACK

2 eggs hard boiled
Fruit,dry fruits
Milk or protein drink

If you are non-vegetarian then you can add meat (tuna, chicken etc) to it. Please be strict with this diet you can include chapattis and vegetables as per your daily diet. Please eat less fast food.

Just follow this two secrets for 15 days and you’ll see a change in your arms growth. And be updated for next secrets.

Team- A Daily Post
see this video for tips-