Let the truth
be told. There are many guys who want to have a pair of huge arms.
There can be several reasons like to impress the opposite sex,
to appear stronger and to boost their self-confidence and self-esteem.
Magazines of body building pros showing their big guns don't help
at all. These guys dream of having these kind of arms and these
images of rock solid and huge arms put them in a type of obsession
that they need to get these arms one day. But did you know the
arms of body building pros usually are around 20-22 inches? This
is huge. But do you really need those type of arms? The answer
is simply NO. Unless you are planning to become a body building
pro one day and compete for major body building competitions like
the Mr Olympia or others, then you don't need to build 20-22 inch
guns. Bear in mind that not everybody can achieve these type of
arms. Genetics also play some role in it. You can work hard to
achieve this goal but you might end up near your goal rather than
reaching it but still can be a great achievement and can allow
you to compete in body building competitions for your category.
that you should ask yourself is - If I don't intend to compete,
why go after this goal? Yes it's true, why go after this goal?
It's of no use trying to build that 20-22 or even 18-19 inch arms
which is also very big if you are not going to compete. If your
goal was just to become stronger, more confident and to amaze
girls for instance, a 15-17 inch arms will be just enough. Even
just achieving this kind of arm development is not easy. It will
take months with smart and hard training coupled with proper nutrition
and rest. So stop getting obsessed with the huge arms you saw
in the magazines and focus on your own objective. Don't try to
imitate or duplicate. Use the photo in the magazine as a motivation
and determination but don't try to emulate or you will get discouraged
if you don't reach your goal. Remember those body building pros
have usually been training for 7-10 years or more. So this requires
a lot of sacrifice, dedication and patience and it's not an easy
sport. Body building is a lifestyle as well. But for sure, if
you are after a 15-17 inch arms, you should work at it as well
but not with the exact strict regimen body building pros go through.
But you still need to stick to hard and smart workouts, proper
nutrition like 4-6 meals per day and adequate rest and sleep.
You need a high protein diet like skinless chicken breast, complex
carbohydrates like oatmeal, fiber like green beans, healthy oils
like olive oil and drink lots of water to keep you hydrated.
Once you start
your routine, you should stick to it and be persistent. You would
also need to add some body building supplements in your routine
like whey protein powders, creatine, glutamine and others which
will help you achieve your goal. If you are training home which
is a good idea too, you can start with a pair of dumbbells and
a bench. Remember that there are some powerful exercises which
are called compound exercises eg bent over barbell rows which
can also be performed with two dumbbells instead of a barbell.
Apart from developing your lats and back muscles, this exercise
will help grow your arms too because it solicit your arm muscles
ie the biceps. And a compound exercise like the dumbbell press
will also target your triceps apart the chest. With your dumbbells,
you can do isolated exercises like alternate dumbbell curls and
incline curls for the biceps and hammer curls to develop the brachialis,
the muscle between the biceps and triceps. And don't forget your
triceps, which accounts to about 60% of the upper arms muscle
mass. To build the triceps, you can do overhead extension and
skull crushers or lying triceps extension with one dumbbell.
start any routine, design your goal first and don't try to raise
the bar too high as well. See what's the reason you want to build
those big arms and create a plan for your own goals and needs.
It's not given for anyone to build 22 inch guns. Good luck.
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.