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Two of the most common arm-training mistakes
Most men want big arms. Unfortunately (for them) most guys don't really know how to work their arms properly, and usually make at least one of these two common mistakes.
1. Training the arms too often
Your biceps are a small muscle. Because they're used when working the back, they're more prone to overtraining than other muscles of the body. But so many guys think that training their arms 3-4 times a week is the best way to get them to grow. Do this, and you're setting yourself up for major disappointment! Stick to one or two arm workouts per week. This gives your arms the recovery time they need to grow big and strong.
2. Using a partial range of motion
To develop your arms fully, you must start every repetition with your arms fully extended. This makes the exercise harder, and targets all the fibers in the muscle. The result is that your biceps will look fuller and bigger. But if you're using too much weight (like most people do) you'll end up doing partial repetitions, and swinging your body all over the place. This will not work, and is the number one reason why most men never get the arms they (and their partners) really want.
One way to accelerate muscle growth still further is with the use of a post-exercise nutrition drink, such as Progain. Most sports nutrition experts agree that a high-carbohydrate, protein-rich sports nutrition product taken straight after exercise is vital if you're trying to gain lean muscle.
"Convincing research has shown that the post-workout period is the most critical nutritional opportunity to improve the physique," says Dr. John Berardi, nutrition researcher at the University of Western Ontario. "If you botch the post-workout period," Dr. Berardi adds, "your training and body composition will surely suffer."
A combination of protein and carbohydrate consumed immediately after exercise is more anabolic (growth promoting) than the same nutrients eaten 1-3 hours later. Research in the Journal of Physiology, for instance, shows that delaying the consumption of a meal for two hours after exercise limits the increase in muscle growth during a weight-training programme [1]. When the meal was taken immediately after exercise, muscle growth was greatly increased.
Most people who are serious about gaining weight and building muscle use a nutritiondrink like Progain after exercise. The advantage of Progain is that it providesspecific and targeted amounts of high-quality whey protein and energy-dense carbohydratein each serving. Over the course of a week, one daily serving of Progain (assumingthat you're still eating your normal diet) will help you gain almost one poundof solid weight.
