The first thing someone does when asked to show off their muscles is to roll up their sleeves and flex their biceps. Big arms, especially biceps, have always been a masculine sign of strength and virility and, as a result, it’s understandable that bodybuilders of all experience have a tendency to concentration on developing these muscles. Building big arms requires persistence, knowledge of muscular growth and the application of effective training principles.
How Muscles Grow
For muscles to grow (hypertrophy), the training stimuli placed upon them must be progressive. A persistent increase in resistance will force your muscles to adapt and grow. In other words, the weight you are lifting must be progressively increased for your muscles to respond with growth. In conjunction with increased resistance, your training program must be constantly altered and adjusted to account for your strength and size increases. Your muscles will respond to changes in the exercises you use, the weight you are lifting and the intensity of your program.
A Program for Muscular Growth
A recreational bodybuilder, who has been training for a number of years, should include four or five sets, of nine to twelve repetitions, into their training regimen. The intensity of the program should be between 80 and 90 percent of your maximal lift. You maximum lift is the amount of weight you lift for one repetition. A program for muscular size and strength should include three to five training sessions per week.
A Bodybuilder's Need for Protein
Protein is used by your body to repair, maintain and build tissue. The requirements of protein for a bodybuilder actively engaged in a program designed for hypertrophy are greater than that of the average person. For muscular growth, strength athletes should consume as much as 1.8 grams of protein per kilogram of body weight per day. One kilogram of body weight is equal to 2.2 lbs. The amount of protein of any particular food item is usually listed on the packaging.
Nutritional needs vary from person to person and it may be prudent to consult a nutritionist or dietician for proper advice.
Muscle Recovery in Weight Lifting Programs
Building a rest interval into your training regimen is just as important as lifting the weights. Muscles need time to recover. They need time to repair from the last training session and time to adapt to the next training session. Without adequate time to recover, overtraining may be the result. Overtraining, or muscle fatigue, will have the opposite effect on your muscles then strength increases. Your muscles will feel tired, your training will appear lackluster, you may have trouble sleeping and you may become depressed. Over-training is definitely something you want to avoid. Each muscle group should be trained no more than three times per week.
Building bigger biceps is no different than increasing the size of any of your body's muscles. Proper nutrition, a progressive training program and adequate rest will guide you to your goals.
The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources:
Tudor Bompa et al, Serious Strength Training, Human Kinetics, 2003
Judith Brown, Nutrition Now, Wadsworth Group, 2002
Diane Dahm et al, Mayo Clinic: Fitness for Everybody, Mayo Clinic health Information, 2005
Mike Cottrill - Mike Cottrill has been a professional writer for 15 years, having published novels, articles, newsletters and poetry. He has obtained ...
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