It’s more than likely that you’ve hit a plateau, if the growth in your arms or the progression in your arm workouts is not according to your desire. These plateaus are really common and are used by most of the athletes and weightlifters. This plateau is more likely to occur when the routine of your workout remains sustainable and stagnant for a particular time period. You can increase the size and growth of your arms with a totally different technique from the old traditional arms workout just by breaking the plateau. Sticking to an old workout that isn’t really suitable for you and doesn’t show some positive results must be modified or should be replaced with the one that suits your body type. In this way, you can increase the size as well as the strength of your arms.
High Volume Sets for Increased Arm Growth
Sometimes, it happens that the workout plan in the gym doesn’t suit you. You want to increase the size of your arms and you try to lift the heavier weights and do some simple workout plans but they don’t give you the results you have desired. At that point, it’s the right time for you to increase and charge up a number of sets that you’re performing in your workout if you’ve not seen any prominent increase and progress in your arm workout. The increase in the volume of the sets is directly related to the increased muscle mass. Thus, by increasing the volume of your work you can increase the lean muscle mass, especially of the biceps part. This is the main part where most of the athletes keep their focus to and most of the young boys want their biceps to be bigger and stronger. So, they can get that by responding well to high volume training.
High volume training is a term that is unfamiliar to most of us. Let’s take a look at the meaning of High Volume Training. In simple words, High Volume Training refers to increasing the number or amount of the sets that you’re performing in arms workout. For instance, you’re using the typical 3 to 5 amount of sets in your workout, so in High Volume Training you have to increase the number of sets in your workout from about 9 to 15 sets. The amount and a number of sets that you increase in your workout totally depend on your training level that how tough or simple you want your workout to be. It also depends on your goals that how much increase you want in your muscle growth. Similarly, you should increase the number of the sets depending on your body’s ability to recover. Thus, you need to know your body type before you set your goals.
It’s not that the High Volume Training will start giving you the results within a week or two. When you change your workout plan, your body takes a time to adapt a new workout plan. It usually happens that the beginner, when they start doing the High Volume Training, doesn’t feel the rapid increase in muscle growth and they feel that their body isn’t recovering fast. But eventually, when they do the next session of High Volume Training, they’ll definitely feel some positive difference in their body recovery. You must have to give your body space and time to adapt to a new situation. Give your body, at least, a month to adapt to change and you’ll be amazed to see the results after that.
In regards to biceps mass, a sure plateau breaker is an arm workout built off a few simple exercises of High Volume.
In the First Few Sets Lift the Heaviest
In the High Volume Training, it is not possible that you end up with the same amount of energy you began your workout with when you increase the number of sets that you’re performing. It means that there’s a sure and considerable growth in the muscle mass as the High Volume Training is really effective for that. In High Volume Training, there’s the highest possibility and potential to reduce the body weight by increasing the number of sets.
As the High Volume Training particularly performs dual tasks, one is the bulking of lean muscle mass and other is cutting off the excess body fat so this task is a tough one for your body. It’s an absolutely perfect idea according to the Trainers that you must lift the highest weights, in the beginning, few sets of your new workout. The beginning of High Volume Training consumes the maximum amount of energy, so you must cooperate to lift the heaviest of the weights in the starting in order to get good positive results.
Picking the right weight to start with is the actual key to going heavy in the first few sets of High Volume Training. It is such that the first few sets will be at the minimum end of the rep range; you must make a good choice in choosing one weight through which you can utilize the proper and best form. You must select the right weight through which you can move to your heavy workouts. It is important to note that your weights must be of the proper form and it is crucial that you perform designated repetition. Using your own body’s momentum and swinging to cover, and complete your exercises in a workout are the actions that draw you away from your targeted area and progress.
Ranges of Reps
In any kind of bodybuilding, you can achieve your goal to increase the lean muscle mass by releasing the growth hormone as well as the testosterone. This release of hormone is one way to enhance the growth and size of your muscles. According to some famous researchers, 10 to 12 repetitions in a rep scheme are beneficial and suitable to release the growth hormone as well as the sexual growth hormone testosterone.
However, it is most suitable to follow a rep range with minimum 6 and maximum 15 repetitions for the highest progress and in order to keep from plateauing. High Volume Training enables you to play with your rep ranges as well as the weights until and unless you’re at the point where you finally find out what’s best for you. When you recognize it, you’ll get the progress that you’re looking for.
Focus on Form
A proper flex at the top of each exercise is most important to make an arm workout complete and effective. You must try your best to squeeze the muscles, instead of just reducing the weight back to the beginning position when you’ve traveled a long way to reach the top of your movement. This proper Flex in High Volume Training can be the one you’re missing in your arm workout and that can give your muscles a final burn. Moreover, the lack of form is just another reason for the ineffectiveness of your arm workout. When you work out, you need to keep one thing in mind that you must isolate triceps, bicep and forearm muscles.
This is the right time to enjoy the progress in your arms and to break the workout plateau. You will be able to achieve the best progress in terms of size, strength, and mass when you perform an arm workout that focuses on the right rep scheme, high volume sets as well as the proper form. In this way, you will be able to get the desired body and lean muscle mass.