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Want Jacked Arms? Here Are 15 Things You Should Know

November 19, 2015 4 min read

The desire to have jacked arms isn't for everyone, but for those who are into it, there is some advice involved that will change your tone from always trying to get them, to always having them.

All bro talk aside, a variety of experts inform us of the do's and donts associated with getting those sexy, badass pythons.

1. All getting jacked means is bigger muscle.

The muscles that get bigger are the biceps brachii, the brachialis (located on the lower part of the upper arm, connecting the bottom of the bicep to the forearm) and the triceps brachii, says Tony Gentilcore, who is a Boston-based strength coach and certified strength and conditioning specialist.

2. Doing just a billion bicep curls won't get you anywhere, though.

“Most people don’t have big arms not because they don’t do enough bicep curls, but because they’re really weak,” explainss Gentilcore. What you need to do is focus on getting stronger all over.

3. Incorporate squats, deadlifts, presses, rows, and chin-ups.

Incorporating exercises that focus on the largest muscle groups in your body will help you to move more weight, which will help increase your strength and size as well. You'll benefit from being able to up your weights for weight training as well.

“Rows and chin-up variations are, for my money, the best bicep exercises,” notes Gentilcore.

4. Arm exercises should be left till the end.

Though they may not give you jacked arms, it doesn't mean arm-isolating exercises shouldn't be done says Nick Tumminello, who is the owner of Performance University International in Fort Lauderdale, Florida. It's actually a must, so put 10-15 minutes aside after your full workout to do them. You can focus on biceps one day and tris the next. And why not exercises for your forearms and shoulders, too?

[bctt tweet="Not all bodies are created equal. Find the program that works for you. "]

Gentilcore says that working on these muscles helps with achieving jacked arms.

5. Weight train 3-4x per week.

Two workouts a week is simply not enough for killer arms, but if you have time, four is optimum says Gentilcore.

6. Don't do too much high-intensity cardio.

Too much of it makes it too hard to recover from your strength workouts says Gentilcore. And when that happens, you'll find that your energy is not evenly distributed and you won't be seeing the results of jacked arms that you want.

7. Light cardio is where it's at.

Light cardio, in which you're in heart rate zone 1 (about 60% to 70% of your max, and around  120 to 140 BPM)  helps with your aerobic base, which will in turn help your weight room performance, notes Gentilcore. So if you want more stamina when lifting, a few days a week of exercises like jogging are great.

8. Rest one or two days a week.

When you lift, you damage muscle as opposed to build them. You recover from that damage by resting, which will in turn work to then build the muscle you want. Getting enough sleep and simply chilling out are super important.

9. You might need to lose some body fat.

While most people don't have a lot of excess body fat on their arms, in some cases this is what's standing between you and those arms you so badly want. If you have more than about 15% body fat as a man and about 25% as a woman, then this could be the problem, says Brian St. Pierre, MS, RD, CSCS, who is the director of performance nutrition at Precision Nutrition. Not only can the fat get in the way but it can also interfere with hormonal and physiological processes that make it difficult to gain muscle.

10. You need to eat a well-balanced diet that coincides with your goals. 

How much food you eat correlates with your goals, like whether you're trying to lose weight or gain weight. Then, you can use calculators to help determine what your daily calorie intake ought to be.

As for what you're eating, St. Pierre says that a diet that has about 30% protein, 40% carbs, and 30% fat is optimum. A macronutrient calculator will show you how much fat, protein, and carbohydrates those percentages would translate to in relation to how much food you're consuming.

11. Get good, quality sleep.

If you don't get enough, your fitness goals will be compromised as you'll find yourself craving higher calorie foods that will both screw up your diet as well as your metabolism.

It's best to get seven to nine hours a night.

12. Stick to the same plan for six weeks.

Your body needs time to feel and see the results notes Tumminello. Anything less makes it hard to evaluate if that routine was working or not.

13. Make sure you have realistic expectations.

New to exercise? You might begin to see that you're getting stronger after four weeks of taking on the same program consistently explains Tumminello. Neuromuscular changes come quickly, but aesthetic changes take more time.

14. Tune into your diet and lifestyle if you're not noticing results.

Factors like poor food choices, too many or too few calories and not enough rest and recovery can all screw up the system says Tumminello. Try keeping a journal to track all your habits.

15. Still not seeing results? You might need to tweak your program.

Not all bodies are created equal, especially when it comes to how they respond to exercise Tumminello says. So if you've taken all of the above advice seriously and are still not getting anywhere, you might need to use trial and error until you find something that truly works. For over 80 hours of on demand workouts, check out SweatFlix℠! With SweatFlix℠ you can get your favorite BodyRock workouts any time, and any place, you want them! With new and exclusive content being added all the time, you'll always have options!

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Source: Buzzfeed  

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