Introduction
Before jumping on to the main topic, ” How To Get Bigger Arms” or “Best Bicep Exercises”, you must first understand the process behind muscle growth. In this blog, you will get an overview of hypertrophy and best bicep exercises.
Hypertrophy AND BIGGER ARMS
Hypertrophy is a combination of two words. It means increase in the size and growth of cells in response to various stimuli. Whenever you read this term, it is not about the formation of a new cell but an increase in size of the existing cell. It is an enlargement of an organ or tissue without any change in the number of cells. Observe the given image below.
Causes
There are 2 causes:-
Physiologic and Pathologic Hypertrophy
The causes of both type of hypertrophies are either by an increase in functional demand or hormonal stimulation. Here we are more concerned about physiological one that happens in the skeletal muscles as a result of the stress placed upon it during various resistance exercises.
Pathological hypertrophy includes enlargement of cardiac muscles which occurs in a number of cardiovascular disease. Some of the examples include systemic hypertension, mitral insufficiency leading to left ventricle enlargement in a pathological manner.
Although both types of cardiac enlargement are initiated by an overload to the heart, the distinct differences between the two can be attributed to the type of overloading stimuli.
Physiologic Hypertrophy
Normal physiologic hypertrophy occurs due to increase in synthesis of cellular protein. The synthesis of cellular protein increases due to increase in workload. If you perform resistance exercises, you tend to increase the load that you have to lift. Increasing the weight to be lifted in turn leads to release of some growth factors and hypertrophy agonist. The growth factors are TGF-B (Transforming growth factor-Beta), IGF-1 (Insulin growth factor-1), hypertrophy agonist like Angiotensin II, nitric acid etc.
All the above mentioned factors are responsible for promoting it. Whenever you hit the gym and look forward to muscle growth, you must focus on the weight. Always aim to increase it as per your capacity. The muscles certainly needs load but you must not forget that it also needs time to recover. Recovery is through proper rest, nutrition, hydration and the raw materials for protein synthesis.
BEST BICEP EXERCISES
The famous 3 factors that is progressive overload, nutrition and rest and recovery, are collectively known as “Hypertrophy Tripod”. Some of the best biceps exercise in order to increase its size are as follows:
Biceps Curl Machine
Preacher Curl Machine
Biceps High Cable Curl
Close Grip Cable Curl
Cable Curls
Barbell Curls
Dumbbell Curls
Concentration Curls
How to get bigger arms continued
You must follow the above sequence in order to get bigger Arms. Observe that I have firstly mentioned the machine exercise for biceps followed by cable pulley exercises and lastly, the free weights i.e. dumbbells and barbells. This is the sequence for maximum microtrauma and growth in size of the biceps.
People are fanatic about big biceps but they do not get proper results. Because they don’t follow the “Tripod”. Let me explain it with an example:- if you are training your back muscles on Tuesday, you must not perform any biceps exercises for at least 2 days. Because during back exercises, you pull the weight towards your body that requires biceps strength. You use biceps muscle to pull more weight on back day rather then on biceps day.
Conclusion
If you want to know ,” how to get bigger arms”, stress them to the fullest and give them time to recover. Apply this rule to all body parts. For this, you must have the complete knowledge about the muscles involved in a particular exercise. Afterall it is human body ! This can be best achieved by pursuing a Master Personal Trainer Course from any reputed academy like Fitness cravers academy in Delhi. It is among the best academies in India having International affiliations as well.
