It's important to remember that your arms don't get bigger when you're throwing around heavy iron. It's during the periods of rest and recovery that growth occurs. Malvesti and Frisch both agree that three one-hour lifting sessions a week, each separated by a rest day is sufficient for most individuals. More time in the gym isn't necessarily better either: Overtraining, a condition in which athletic performance worsens, occurs as a result of too much exercise and not enough rest. Aim for seven to nine hours of sleep each night [source: Morgenthaler].
What you're doing during the recovery periods is also important. Maintain a healthy diet centered on lean protein, fruits, and vegetables. Be sure to eat four to six times a day at regular intervals, especially after your workout. Your body can't properly rebuild without sufficient fuel.
No, there are no secrets to getting big arms but with a smart, disciplined approach you can do it. For lots more information, click ahead.
- Duane, Daniel. ''Be Your Own Trainer.'' Men's Journal. April 8, 2010. (March 31, 2011) http://www.mensjournal.com/be-your-own-trainer
- Food and Drug Administration. ''Dietary Supplements.'' Dec. 16, 2010. (March 31, 2011)http://www.fda.gov/food/dietarysupplements/default.htm
- Frisch, Jeremy. Owner, Achieve Performance Training. Personal Interview. (March 31, 2011)
- Kolata, Gina. ''When Training Backfires: Hard Work That's Too Hard.'' The New York Times. Sept. 3, 2008. (April 1, 2011)http://www.nytimes.com/2008/09/04/health/nutrition/04BEST.html
- Malvesti, James. Fitness Director, Fuzion Sports Club. Personal Interview. (April 1, 2011)
- Morgenthaler, Timothy, M.D. ''How many hours of sleep are enough?'' MayoClinic.com. (April 1, 2011)http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487
- Schlosberg, Suzanne and Liz Neporent. ''Fitness for Dummies. Fourth Edition.'' Wiley Publishing, Inc. 2011. (March 27, 2011)
- Schwarzenegger, Arnold and Bill Dobbins. ''The New Encyclopedia of Modern Bodybuilding.'' Simon & Schuster. 1999. (April 3, 2011)
- United States Department of Agriculture Center for Nutrition Policy and Promotion. ''Dietary Guidelines for Americans, 2010.'' Jan. 31, 2011. (April 3, 2011)http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter2.pdf
- Virginia Polytechnic Institute and State University. ''Physical Fitness Components.'' (April 3, 2011) http://www.recsports.vt.edu/fitness/fitnessfair2.php
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