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Increase your Arm Size in the Shortest Time Possible
We need to say upfront that if you're a beginner, you shouldn't even be reading this as now, you should not be concentrating on getting any mass weight because you are still getting introduced to the weights. If you just starting off, then you need to train for one or two years first.
If you are not a beginner and you have been training awhile then you need to know that a very common mistake that most people make is to workout longer, thinking it will guarantee results. The argument from people is that the arms will build a lot bigger when they under more stress. That is completely wrong.
Not only will it be overtraining, an obvious reason, but spending more than a one hour only on your arms is going to tax your recovery to a point you'll not be able to completely recover in time for your next workout. This will then result in ever-decreasing gains.
The diet you follow is going to either break or make you. If your plan to get those massive arms in only a few months, then you have to take an extra precaution to keep your diet in check. If you're eating a poor diet, then no matter how good your training is, you will never get that mass in your arms you wanted so badly.
Your diet is vitally important, your training will be useless without a concerted effort to eat correctly, planning. For arms you need a bulking diet, to help you put on muscle quickly.
When you're bulking then you will be getting the correct amount of calories. Muscular gains only happen when there's an excess of calories to be able to build from. The point is that if your objective is to add more size to your arms, then you need to be eating more than your maintenance level.
The objective is to load more than about 500 calories but different bodies are different, it's just a general rule-of-thumb. For example, an ectomorph does not gain a lot of fat, so they should get around 800 or even more, like over 1000 calories. Getting calories over your maintenance level is going to be key in determining whether you gain inches or you don't gain anything at all.
Protein is also key when gaining mass. Without any protein, your body is not going able to build any muscle. Any lack in protein is going to hinder your ability to be able to build muscle. You need at the very least around 1 gram of protein for each pound of bodyweight to be able to make sure that protein is readily available to stack on the muscle.
Protein is only part of the solution because we also need to get protein-carb-fat ratios correct. You need to be eating very slow absorbing carbs as well as protein throughout the day, it will then you ensure your insulin will not be spiking causing fat gain and rather constantly feed nutrients direct to help build muscle.
You need to be eating good fats, not bad ones. This means you're eating your essential-fatty acids that are all omega 3-6-9 fats your body is able to synthesize all fats from these except the omega 3-6-9. You need to eat protein, carbs and obviously fats but you should eat your carbs-protein-fats in a similar ratio which resembles like 40%-40%-20%.
Eating six meals every day is very important. The reason why it is important is because it provides your body the constant flow of the nutrients it needs in order to build muscle. If you eat 6 times a day, it will ensure that you won't gain any more fat because only eating only 3 meals a day will help your body store fat as a specific defense against starvation. Eating meals frequently will always ensure that your body will not store fat.
It's important to note that you should never train for more than an hour. Research done on this topic now tells us that your testosterone levels will start to drop at about 30 minutes into your workout. The optimal time then to do a good arm workout is about 45-minutes.
This means that if you keep your rest time between only 30 seconds to a minute, it will be a very good rest time. However, if you rest 3 to 5 minutes between sets then you'll be taking away from your muscular gains. You should include all types of training, 4 to 6 reps on heavy days and then light day's 8-15 reps.
