How to Get Lean Muscle: 3 Ways to Supersize Your Biceps

The reason why guys want to get big arms so much is because we know how much chicks dig big arms. Heck, I'm pretty sure a reason why I have my current girlfriend is because of my arms. Anyway, a lot of guys can get muscle to appear on their arms, but no matter how hard they flex, they can't get it any bigger. You're about to learn of the top 3 ways that personal trainers recommend you grow your arms.

1. Heavy Weights

This is the 100% truth. If you've heard anything else, forget it. This might come as a shock to many guys who have learned otherwise all this time, but if you think about it logically, it makes sense. You feel pain when your muscles experience unfamiliar strain. Your muscles will grow bigger and stronger as a result to better oppose the pain. If you apply the same force to that muscle group now that it's bigger, it won't feel as much pain. Hope you're still with me this far, it's common sense really. If you're smart enough, you can work out that to get bigger arms you need... heavier weights!

2. Fast Reps

This one is may come as a surprise to many guys, especially those who like resistance training. Might I remind you that the purpose of this article is to teach you how to get lean muscle, not really how to get stronger, though muscle will naturally lead to increased strength. Backtracking to the previous point, I mentioned that pain means your muscle grows bigger. Fast reps will put your muscle under more strain and is also much more energy efficient than doing slow reps. In a continuous circuit, you will be under constant pain but this means that you will maximise the amount of muscle you can grow on your body. This doesn't mean that you work out non-stop, because that will only lead to burning out. It means that you focus your energy for a certain period of time and get more out of it, rather than working out for a long time, leading to less gains.

3. Rest.

Many men who haven't properly learned how to get lean muscle go through their lives without realising the importance of rest. It doesn't matter if it's biceps, any muscle group needs rest to grow. Why? Think of your muscle cells as unpacking themselves and regrouping for the next day of battle the next time you go to work out. If you're constantly attacking and you give your muscles no time to recover, you will only DECREASE the amount of muscle you can gain. When you're meant to sleep, sleep! Don't try and "cram in an extra half an hour" because you won't gain any more lean muscle. Muscle gain is not linear!

Shocked? Many men will be scratching their heads in confusion by now and if you're not, good. The three things you've just read in this article are your foundation while you're learning how to get lean muscle. Move beyond your biceps. Chicks might dig guys with big arms, but they dig guys with a big body even more.