‘Suns out, Guns Out’ is the mantra that fills the air every time the sun glistens the streets with its golden rays. Hashtags adorn the bottom of finely tuned Instagram snaps as your mate proudly shouts it in your ear whilst flexing his measly bicep at the table of your local boozer.
Fact is, all men want well formed, t-shirt filling arms, but it is a fete that is achieved by only a small percentage. Men globally queue up in the corners of gyms waiting for the dumb bells as they eek out and extra rep in the quest for bulging biceps. However, with a few simple tricks of the trade and some tweaks to your training you could have a fully fledges gun show before the summer has even started.
1. Focus on Triceps
The muscles in your arms are 60% triceps. Therefore, to gain bigger arms it makes sense to train the largest muscle. Spend a little more time focusing on your triceps and you will see some big gains.
2. Don’t Drop The Weight
After completing a big set and you feel like you are a king there is something satisfying about letting the weight fall to the ground right? Wrong. Other than it being slightly dangerous and mildly annoying to other people in the gym it also means you have only done half of the work. Once you have lifted the weight you muscle has contracted concentrically, you then need to lower the weight with control to get the full range of movement thus increasing the workload on your arms.
3. Diamond Push Ups
Now, these should be a man’s best friend. As we have already mentioned triceps are the major muscle in the arms and diamond push-ups is a great way of working these muscles. You follow the same movement of a normal push-up, however, you place your hands much closer together to form a diamond between them. This takes the emphasis away from your chest and places it all on your triceps.
4. Barbell Bicep Curl
It is really important that on our last piece of advice that you do not neglect your biceps. They still need to be worked in order to gain the guns that you have always dreamed of and this is potentially the best exercise to do that. Remember to keep your back straight and fully extend the muscle on the way down to work it to its full extent.
5. Go Big or Go Home
Scientific research suggests that lifting bigger weights will drastically increase the levels of testosterone in your body. This is vital for muscle development. Therefore, make sure you are lifting 80% of your 1 rep max in order to really make the most of your work out.
As with any weight training program your body needs to be adequately fuelled in order for it to repair and grow. So gents, keep your nutrition on point. Nutrient timing is almost as important as what you put in your mouth, after a session in the gym be sure to consume approximately 30g of protein and 60-90g of carbs in order to fuel your bodies repair.
So, there we have it. 6 top tips from trainers and scientists across the globe that will help you build bigger arms in no time. Whether you are going through that process or you are one of the few finely sculpted gentlemen it is important to find that perfect Tee to show off all your hard work. Take a look at our top picks below.
Tommy Hilfiger Denim Windsor Wine Crew Neck T-Shirt – £34.95
Sik Silk Beige Inject Waffle Logo Pattern T-Shirt – £44.95
11 Degrees Blue/Orange Contrast Logo T-Shirt – £29.95