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How To Get Bigger Arms In Four Weeks

How To Get Bigger Arms In Four Weeks – Follow This Workout Plan

Build bigger and stronger biceps and thicker and more defined triceps with our four-week arms workout plan

bodybuilder flexing bicep | Bodybuilder flexing his arms (bi… | Flickr

There’s a simple answer to the question of how to get bigger arms: follow our four-week training plan below and our top tips. The only slightly more complicated version can be broken down into four key points, and here they are.

1. Increase your weekly volume of training

Research shows that muscle protein synthesis is rebooted every 48 to 72 hours, which means you will need to work a muscle two to three times a week to achieve optimal growth. Once every seven days just doesn’t cut it.

2. Use tempo training

Weight training isn’t as simple as lifting an object from A to B. The tempo with which you lift is integral to building bigger arms. Ensure you stick to a four-digit tempo code (detailed in our training plan below). In seconds, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement. continue reading


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