Focus on whole-grain breads and pasta, oatmeal, quinoa, brown rice, potatoes, corn, and green peas. These carbs provide your body with energy and sustenance. Like protein, complex carbs are essential for building muscle. The recommended daily protein intake for building muscle is between 1.4 and 1.8 grams per pound of body weight. Some high-protein foods you may want to include in your diet include eggs, salmon, chicken breast, tuna, lean beef, turkey breast, Greek yogurt, beans, and chickpeas. Protein promotes muscle growth and speeds up recovery between workouts. Keep the following in mind when working toward bigger arms: If you’re not giving your body the fuel it needs, you may limit the results of your arm-building workouts. To promote muscle growth, you also need to focus on eating the right foods. Repeat 12 to 15 times, then switch arms.Īlthough the right exercises are important for building bigger, stronger arms, you can’t ignore your nutrition needs.
Don’t rest it on the floor, though, until your final repetition. Pause for a moment, allowing yourself to feel the effort in your bicep, and then slowly lower the weight.As you lift, turn your wrist slightly so that you end the curl with your palm facing your shoulder.While keeping your upper body still, curl the weight slowly toward your shoulder.Rest your other hand or elbow on the other thigh for stability.With your palm facing your center, rest your elbow against the inside of your thigh.Grip a dumbbell with one hand and lean forward slightly.Sit at the end of a flat bench with your legs open in a V shape.The authors of the study suggest that it’s the most effective bicep exercise because it isolates the biceps more than any of the other exercises.
The one that achieved the greatest muscle activation was the concentration curl. In the ACE study, researchers compared the effectiveness of eight different types of biceps exercises.
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