So you want to start training arms? Building biceps is actually easy! Light but frequent exercise is the key. First lets talk about biceps. Every one has them but every one wants to make them bigger. Biceps are the muscles that are on show most often and if you even ask a child to strike a pose they always show there biceps. And lets face it ladies like a guy with big arms that's why most guys want them. First things first! Your arms like all muscle groups need rest to recover and grow. Frequent training will stimulate muscle growth best. Train biceps every second day, at first four exercises with three sets of ten reps each and then make changes when your gains begin to slow. At this stage there is no need for supplements and truth is most supplements are just gimmicks. High protein intake will help your muscles recover and grow faster. Triceps are also a big part of the arm (about two thirds) so you have to work triceps to make your arms look full and in proportion. Nothing looks as weird as an arm with even a small bicep and no tricep so make sure and train your triceps from the beginning. Rest is important as it gives your muscle time to recover and grow. Key hormones are also released most during periods of rest. About 7-8 hours of sleep a night, cutting all junk food and keeping to your diet will yield maximum results. If your looking to gain size and weight but not put on fat then a diet consisting of lean meat, steamed veg and high carbs. Recommended food items are, eggs (mainly egg white), steak, pasta, chicken, sweet potato, brown rice etc. Your diet should be the first thing you sort out then comes working out. Working out can be daunting and especially for beginners going into a gym for the first time. Every one starts some where so don't worry about bodybuilders looking at you weird truth is they don't you only think it. Before you start first find a book that shows exercises in detail to prevent injury. A good book will have pre made routines which you can use instantly. Follow pre made routines in the book and you'll notice changes fast! You will notice changes at the start but after a bit these will seem to slow so mix it up and try new routines and most of all don't give up.
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