Welcome to part two of the ultimate arm series, this blog takes your arm training to the next level with a fantastic complete arm workout and some solid advice on how to maximize your gains.
You can download the new session at the bottom of the page to get started
Lets get into the most important aspect of your muscle building plan .
Muscle growth isnt solely governed by your time in the gym, nutrition is a key component. Theres no getting away from it.
Nutrition doesnt just play its part when it comes to the days youre exercising. It is also the cornerstone of your recovery days. Muscle growth is dependant on ensuring you have a full recovery after your training.
To give yourself the best chance of recovery, your body needs the right nutrients at the right time to ensure your recovery and growth is optimised.
Lets take a look at the basic principles of nutrition youll need to put into place to give yourself the best chance of success.
The simple fact is you have to make sure you consume the calories you need every day.
You cant add bulk if you dont take in more calories than you burn. In addition, if youre looking to add muscle, there needs to be a surplus of calories than support your growth. If youre already bigger than youd like to be to start with, this can be tricky at first.
What youre looking for, in most cases, is to increase bodyweight through muscle, whilst reducing your body fat.
Eat your carbs on training days.
No matter what way you look at it, if youre wanting to build muscle your body needs amino acid. Amino acid (any of the 22 of them) come from protein foods or supplements. To get the full range of them, youll need to choose a variety of foods.
Its important to consume carbohydrates after exercise. Muscle growth can be generated through elevated levels of insulin. This occurs when amino acid consumption is ample, so its importance is clear.
For every pound of your own bodyweight, take at least 1 gram of protein, split over your meals. This will keep a steady flow of amino acids getting into your bloodstream.
People will tell you how important it is to eat a certain amount of meals each day or how regularly you need to take nutrients. For some people, with certain, very specific training goals, that might be the case, but for most of us, the key aspect isnt meal frequency, but hitting your daily calorie requirements and macro targets.