Hey ladies! Here are 4 actionable steps to building your dream arms!
1. Arm Training Volume
Working a muscle group 1x a week just doesn’t cut it when trying to grow lean muscle. Step up your game to 2-3x per week per desired muscle group (every other day or so).
2. Protein Intake
What do your muscles need to recover and grow? Protein! If you want to see an increase in lean muscle, you have to be eating adequate amounts of protein to assist in recovery, and ultimately muscle growth. A good start is aiming for 1gram of protein per lb of body weight each day.
Slooow down! If you really want your muscles to grow, slow down the tempo ladies. I know you love your circuits, HOWEVER, the more time the muscle spends under tension the better. Ideally, you go with a 4 step tempo, the first digit refers to how long you take to lower the weight, the second digit how long to pause at the bottom of the lift, the third how long taken to lift the weight, and finally the fourth digit refers to how long you pause at the top of the movement (ex. 4-0-2-0)8-10 reps for hypertrophy.
4. Include compounds in your workouts
Compounds targetting chest like push-ups, bench, etc. secondary drivers are your triceps and shoulders. For back work, your biceps and for some exercises parts of your shoulders, also have to work in conjunction with your back muscles in order to perform the movement.
When you lift heavier while working bigger muscle groups, you are also putting more stress on your secondary muscles thus helping them grow as well.
Pair these compounds with some specific isolated movements for biceps, triceps, & shoulders and you have a recipe for strong, lean, arms.