Finding an answer to the simple questions in the fitness industry can sometimes prove very difficult. For instance, ask somebody how to build bigger arms and you'll be met with various contradicting answers to a question which seems, on the outset, so easy to answer.
There are various techniques which you will already see guys using to enhance arm growth, including...
1. Constant variety with your rep range to train every muscle fiber.
2. Incorporating new moves to prevent your workouts from becoming stale.
3. Constantly increasing weight.
And yes, these three factors are the key to training any major muscle group to a higher level. However, they don't always do the trick.
The frustration from working yourself into the ground for little or no return is very understandable.
If this is a story all to familiar for you, you're in luck.
This in depth study analyzed whether or not the testosterone spike created by training legs prior to an upper body workout would be significant enough to have any effect on the smaller upper body muscles. An interesting theory, but it needed some proof.
So one group of exercise enthusiasts were instructed to follow an eleven week protocol. They trained their left arm as normal. They trained their right arm following a leg workout. The results were compiled by the researchers and analyzed to see the effects.
You will often hear quotes from trainers saying that you should train your lower body to grow your upper body, but until this 2011 study it was merely an assumption that the growth hormone spike would carry over.
What the researchers discovered will surprise you.
The team discovered that the subjects were able to build more lean muscle when working their arms after they had trained their legs. While it was always a theory, this was the first concrete evidence to confirm it.
They also ended another gym myth. The spike in testosterone does exist, yes, but it is far too short to carry over and have the full body effects that many trainers tell you about. In fact, the only way to get a smaller muscle group to benefit from the spike is to hit it within 45 minutes of the end of your leg workout.
The group's one rep max for biceps also increased on their right arm during the study.
So while it could be tempting to run to your local supplement stockists and spend your monthly budget on miracle powders, don't be fooled. The scientific data suggests that by simply pairing your arms with your legs you can improve results massively - this should be your first step to building bigger arms.
There are various techniques which you will already see guys using to enhance arm growth, including...
1. Constant variety with your rep range to train every muscle fiber.
2. Incorporating new moves to prevent your workouts from becoming stale.
3. Constantly increasing weight.
And yes, these three factors are the key to training any major muscle group to a higher level. However, they don't always do the trick.
The frustration from working yourself into the ground for little or no return is very understandable.
If this is a story all to familiar for you, you're in luck.
This in depth study analyzed whether or not the testosterone spike created by training legs prior to an upper body workout would be significant enough to have any effect on the smaller upper body muscles. An interesting theory, but it needed some proof.
So one group of exercise enthusiasts were instructed to follow an eleven week protocol. They trained their left arm as normal. They trained their right arm following a leg workout. The results were compiled by the researchers and analyzed to see the effects.
You will often hear quotes from trainers saying that you should train your lower body to grow your upper body, but until this 2011 study it was merely an assumption that the growth hormone spike would carry over.
What the researchers discovered will surprise you.
The team discovered that the subjects were able to build more lean muscle when working their arms after they had trained their legs. While it was always a theory, this was the first concrete evidence to confirm it.
They also ended another gym myth. The spike in testosterone does exist, yes, but it is far too short to carry over and have the full body effects that many trainers tell you about. In fact, the only way to get a smaller muscle group to benefit from the spike is to hit it within 45 minutes of the end of your leg workout.
The group's one rep max for biceps also increased on their right arm during the study.
So while it could be tempting to run to your local supplement stockists and spend your monthly budget on miracle powders, don't be fooled. The scientific data suggests that by simply pairing your arms with your legs you can improve results massively - this should be your first step to building bigger arms.
About the Author:
Bio: Russ Howe PTI is a respected fitness coach from the UK. As well as revealing useful info on how to get bigger arms, you can pick up countless other gym tips by following his weekly Twitter fanbase and personal training website, where you can also see his full workout schedule.
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