How to gain arm size
💪🏼 A follower asked: “I train back and triceps, and the next day chest and biceps. Is that right?” I always try to emphasize that I don’t recommend splitting up lower-body training, as many people, especially women, do…
💪🏼 It’s important to understand that all multi-joint movements, such as squats, lunges, and leg presses, work both the back and front of the thigh (quadriceps).
There are variations we can do to emphasize one part of the leg or another, but it’s not possible to completely isolate the muscles mentioned in these compound exercises. The same goes for the upper body.
Workout split
With an intermediate or advanced workout split using an A-B, ABC, or even ABCDE routine to build muscle, you need to be careful. The thing is, back exercises (pulldowns and rows) recruit the biceps and forearms as agonist muscles, while chest exercises (pushing movements such as the bench press) recruit the triceps and deltoids.
💪🏼 So separating these muscle groups can compromise your rest time between workouts and hinder your gains.
In summary
To sum up and answer the follower’s question: “Chest with biceps” and “Back with triceps” are not recommended… in this specific case, based on the workout split described by THIS FOLLOWER 😉 Since the day after training back/triceps, they would train chest/biceps, leaving very little time between sessions.
But above all, seek proper professional guidance to create a workout split that meets your needs and goals.
Don’t be afraid of building muscle
Getting very big is difficult. Building muscle isn’t easy.
Some women avoid training their arms at the gym, and this even has cultural roots… Many say they’d end up looking like a “man.” But you won’t look “masculine.” That won’t happen, especially because of the hormonal differences between men and women.
Women produce about 20 times less testosterone than men… so don’t worry, none of you will look masculine! Quite the opposite… you’ll look #hot!
Muscle growth can be achieved through a good weight-training program at the gym! But you need routine and consistency! Shortcuts in weight training are important for achieving this faster.
Every workout, if prescribed correctly, aims to build lean muscle and lose fat! What will enhance this or not is your diet! There is no well-designed workout, of course, that will “reduce” your lean muscle mass… believe me!
When a person gains muscle mass, their basal metabolic rate increases—that is, the natural number of calories they burn at rest—because their body needs energy to maintain a certain amount of muscle mass. This increases their daily calorie expenditure, so if you have a good diet, you’ll burn more calories and thus have greater success reducing fat. It’s that simple.
