Build Last-Minute Muscle And Win The Race For Big Arms | Men's Health Magazine Australia

Build Last-Minute Muscle And Win The Race For Big Arms

Fast track your muscle growth and pick up some new shirts to accommodate your new guns, ASAP.  You can build last-minute muscle with our tips to make your training pay out fast, all backed by scientific fact and research.

STAY ON TARGET

Focus your fire: science shows that dumbbell concentration curls beat barbells for bicep activity. Isolate and then concentrate. American Council on Exercise

SKIP SQUATS, BRO

Legs day is not the only way to incinerate fat at speed. Using battle ropes burns through 40kJ per minute – and it builds your arms, too. College of New Jersey

PERFECT TIMING

Fueling up on protein immediately pre- and post-workout improves your one-rep max more than spacing out your intake across the day. Medicine and Science in Sports and Exercise

HEADS TOGETHER

Your biceps each have two “heads” – long and short. Incline curls stimulate maximal growth in both. Lie back, but don’t relax.
Journal of Sports Science and Medicine

CHIN TO WIN

There’s no need for heavy metal if you want to build iron muscle. Activate your biceps with chin-ups. Journal of Strength and Conditioning Research

GET A GRIP

Work on your grip to target a wider range of forearm muscles. Try a hand gripper, or use fat grips to thicken your bar for deadlifts. International Journal of Industrial Ergonomics

BREAK UP WITH BIG BREAKS

Between-set periods of less than a minute result in an acute growth hormone boost – which means less time in the gym and more on the beach. Sports Medicine

CUT CARB CUTTING

Use starch to stack. Triple your pasta intake for three days and swell your biceps by 5 per cent. Journal of Sports Medicine and Physical Fitness

TRI FOCUS

Your upper arms are two-thirds triceps. Take a break from curls and employ triangle push-ups to achieve tighter sleeves. American Council on Exercise

DEAD DROPS

Lowering your weights slowly is as essential for building big arms as lifting them. For the most efficient results, become a control freak. Journal of Applied Physiology

MENTAL GYMNASTICS

Imagining exing your arms ve times a week translates to a 13.5 per cent strength increase in real life. Jedi mind-trick
your muscles.
Cleveland Clinic Foundation

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