5 Secrets To Unlock Bigger Arms

Posted on by costafitness
Me and my homeboy

There’s something about that feeling you get when you throw a shirt on and the sleeves fit snug around the arms. It’s a shot of confidence and really makes you wonder how that girl you like in class didn’t notice. On a real note, it can motivate you to want to stay in the gym which is a big key to any good looking phyisque. Today we are going over 5 secrets to unlock bigger arms!

Anytime I have noticed the biggest change in my body, especially the arms are when I am following these tips. This is just like anything else, if you don’t take it seriously and put the time and effort in then you won’t see results. Make a commitment to yourself today and start off by following these secrets I am sharing with you. If you follow these, you will be filling that shirt sleeve out in no time!

So whats the secret? Well I will start by listing them and then explaining. Stay around until the end of this article and you will get 2 workouts that will help take care of one big step.

  • Increase the frequency of arm training (Duhh, I know)
  • Increase weight
  • Increase calories
  • More triceps (it’s 2/3 the arm) 
  • Try taking creatine (check with a doctor 1st)

Increase the frequency of arm training

The first key thing to start off with is to train your arms more frequently each week. It may sound like a no brainer, but this is commonly overlooked and thought to be too much work for one area. A lot of people might only train their arms once a week compared to 2 to 3 or even 4 times a week. The thing about this is if you want bigger arms, you need to start training them more frequently. It WILL be a game changer, trust me.

Increase weight

Light weight curls is not going to get the job done, you have to start increasing weight and increasing weight overtime as well. One of my favorite movements is to do a cheat curl and really get the weight up but control it with a slow negative on the decent of the movement. This can really work on overloading the muscle and making it work at a higher level to force growth.

Increase calories

A key point in getting bigger muscles will always include consuming more calories. It is extremely hard to see a noticeable difference if you are maintaining the same caloric intake or even a lower caloric intake than your maintenance level would be. Find your maintenance calories and start adding 300 to 400 cal a day until you find an optimal range of calories to help increase weight at a steady pace.

More triceps (it’s 2/3 the arm) 

This is the part a lot of people forget about and neglect… Triceps. It’s not all about the biceps. They can’t be getting all the love. You have to spread some love to those triceps and make sure you’re working them just as much, if not even more in my opinion. The reason is because the triceps will take up 2/3 of the arm space compared to the biceps. So in turn, if you get bigger triceps, the arms will appear bigger!

Try taking creatine 

A good tool to use for getting bigger muscles and to increase strength is a supplement called creatine. Creatine works by creating extra ATP at the cellular level. This will increase the amount of reps that you can perform with a heavier weight, which will increase the strength and in turn increase muscle size. But another part that creatine helps with is holding water in the muscle to make the muscles appear slightly bigger. I recommend creatine monohydrate, but again please check with your doctor first to make sure this is a good option for you.

Don’t forget recovery!

With picking up the intensity, frequency and the soreness you’ll witness better looking arms. However if you want to get the very most out of the training and decrease the soreness to be able to continually increase and overload that muscle, you will need to take care of your recovery. Increased protein can help as well as adding in aminos and creatine into your supplement plan.

I have a subscription company called Iron Crate. We help take care of this problem by sending you some of the highest quality products on the market to help with recovery. It is also a great way to get a great deal on supplements and healthy protein packed snacks to try. I get one every month to act as a reward! It is like a monthly Christmas for the fitness lovers! You can check out my website for Iron Crate by clicking the button below. I appreciate any and all support!

IronCrate.co

Here are some of the previous Crates we have sent out recently. Oh and yea, we definitely added the cobwebs in the Iron Crates for Halloween we sent out to our customers and we sent stockings for Christmas. Wait till you see some of the new things coming! We like to keep it unique here to say the least.

Now that I got a shamless plug in, I really hope you can use this article to help get the arms you are looking for! If you use all 5 tips and keep up on your recovery, there’s no doubt you’ll be more than happy with the results you will receive.

As promised, I want to give you 2 solid workouts to help get you started. This uses some of the tips we just learned. Have fun! You can go to the Vault of Gainz page to see how to do all exercises listed!

Workout #1

A1) Barbell cheat curls – 5 x 8

A2) Tricep cable push downs – 5 x 15

B1) Close grip bench – 5 x 8

B2) Hammer curls – 5 x 15 

Triset – 6 x 15 each 

C1) bench dips 

C2) cable curls 

C3) band tricep pushdowns 

Workout #2

Barbell cheat curls 

12, 10, 8, 6 then drop weight and go back to 12 reps— dropset immediately after the 6 reps. That will be a set of 12. So as soon as you finish the last heavy set of 6 reps, take of about 30-50% of the weight and do that new weight for 12 reps.

Triset- 5 sets here 

-Close stance push ups – till failure 

-Over head dumbbell tricep extensions – 12-15

-Band tricep push downs – 20 reps 

Triset – 5 sets here (try to grab one set of dumbbells and go through all of these here without setting the weights down)

-Dumbbell twist curls – 10-15

-Dumbbell reverse curls – 10-15

-Dumbbell hammer curls – 10-15

Thank you again for checking out this article! It would mean the world if you could share this out to your friends! Sending you all love and positive vibes. Here’s to a happy, healthy and successful 2021!

-Alex Costa-

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4 of My Best Shoulder Workouts EVER WRITTEN

Posted on by costafitness

There is something about a good balanced and toned shoulder ratio that can really make your physique look next level. As a personal trainer, I have written thousands of workouts over the years but here are 4 of my BEST shoulder workouts I have ever written. These are not easy so if you have the will power to push through each workout, you will reap the benefits of having a complete looking arm physique.

Shoulder warm up for before your workout

Exercise library : Vault of Gainz

5 minutes on the bike or treadmill
Shoulder swings
Shoulder pass throughs with band
Band pull aparts 15 reps

Workout #1

Dumbbell shoulder press – 12, 10, 8, 6

Triset- 5 sets of 15 each (don’t set the dumbbells down until one whole set is complete)
-Front raises
-Side raises
-Bent over rear delt flys

Superset – 5 sets
-Dumbbell shrugs – 20 reps
-Band face pulls – 20 reps

Finisher – 1 set of 100 reps
-Side raises with a band (as little rest as possible)

Workout #2

Superset – 4 sets
-Barbell shrugs – 15 reps
-Machine shoulder press – 20 reps

Giant set – 6 sets (keep rest pretty short here and weight a little lighter. Get a drink of water and try to get right back to the weights.)
-Band upright rows – 15 reps
-Band face pulls – 15 reps
-Dumbbell Arnold press – 12 reps
-Side raises – 12 reps

Workout #3

Shoulder Shredder – You will go back and forth between jump rope and a dumbbell shoulder press.

-Jump rope – 30 seconds
-Dumbbell shoulder press – 15 reps
*Repeat for 10 minutes straight without rest if you can*

If you can still move your arms, that’s okay wait until the next part.

Superset – 4 sets
Dumbbell side raises – 10 reps with a 3 count on the way down each rep
Dumbbell front raises – 10 reps with a 3 count on the way down each rep

RUN THE RACK – Shoulder press
-Start with the heaviest set of dumbbells you can handle and get at least 5 reps. From there, you will drop down and go 5-10 pounds lighter until failure. Then repeat until you make it through 4 total sets.

Example set: If I start with 45lb dumbbells, I will do my 5 reps then rack them. After I rack the weight, I will move down to 40s and do my shoulder press till failure then rack them. Then go to 35s and repeat then one more set with the 30s.

Workout # 4

Back for more? You know I’ll take care of ya, saved the hardest workout for the last!

Barbell shoulder press (in front to behind complex) 5 x 8 & 8
-Go 8 reps in front of head
-Go straight into 8 reps behind the head
*I recommend starting light with weight here and maybe have a spotter as you go any heavier*

Superset – 4 sets
-Dumbbell side raises – 10 reps a little heavier here
-Band side raises – 20 reps

Superset – 4 sets
-Dumbbell front raises – 10 reps a little heavier here
-Band front raises – 20 reps

Superset – 4 sets
-Barbell shrugs – 10 reps a little heavier here
-Dumbbell shrugs – 20 reps
-Cable shrugs – 30 reps

Finisher – 5 x 10 on dumbbell shoulder press or machine shoulder press.
*Keep weight a little lighter here and rest short*

There you have it. These are 4 workouts that will leave your shoulders looking shredded and toned up. Have fun in the gym and let me know what you think on these! Some of these are hard and you will really have to dig deep to complete the workout so push yourself and bring a friend to workout with!

An important note to make is that this will really break down the muscle and leave you sore so it is crucial to keep recovery game strong. Iron Crate supplies you with the top brands and most trustworthy products to keep you feeling your best! You can also get great deals on different protein snacks, samples and other awesome things like shaker bottles and gym gear on the website Ironcrate.co today!

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