Dolce Diet Lifestyle:
Increase Your Biceps by 1 Inch in 5 Weeks
by Samantha Coogan, MS, RDN, LD
Increase Your Protein
One to 2 grams per pound of bodyweight is what’s usually recommended in order to put on size. Make sure those sources are coming from leaner cuts of meat so that you don’t put on unwanted fat. Go for choices like chicken, turkey, and beans, and then a little less frequently, beef and fatty fish, such as, salmon.
Keep Up on Your Carbs
Let’s also not forget about carbs. Carbs are essential because they are converted to glucose. Once it is used by the cells for fuel, it will be stored in the muscle and liver. Glycogen storage in the muscle is what actually allows for hypertrophy because the stores are filling in between the muscle fibers. Never go carb-free to put on size. They are essential. Just go for high fiber options, such as, quinoa, brown rice, and oats. Some fruit doesn’t hurt either!
Incorporate Whey Protein Isolate
If you are a 200 pound male, 200-400 grams of protein is quite a bit, and you can only eat so much chicken to get there. Whey protein isolate is a great way to get in your protein for the day. You can take a shot of whey (25g) right before a workout, and then 25-50g post-workout, depending on the duration and intensity of your strength training session. You can also incorporate whey protein powder into things like the Breakfast Bowl or smoothies to up your protein intake. Whey protein isolate, specifically, allows for the easiest digestion/absorption on the digestive system, and you absorb more per serving (up to 93%) than a concentrate (usually 30-40%).
Work All Areas of the Arms (Shoulders, Chest, Back, Traps, Bi’s and Tri’s)
Be sure to incorporate these movements into your workout regimen to help put size on your arms and be sure to change it up every 2-3 weeks (but don’t neglect your other muscle groups – don’t skip leg day!):
• Bench Press (barbell and dumbbell)
• Skull Crushers
• Tricep Extensions
• Pull-ups
• Push-ups
• Shoulder Shrugs
• Farmer’s Carry
• Preacher Curls
• Seated Row
• Dips
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