Archive for May, 2012

Building big arms and weight gain

Posted in training on May 17, 2012 by takeupsculpting
Vitender Singh Pawar

Vitender Singh Pawar


I received a question from a young friend of mine regarding arm building. Here I present that mail of his and also my opinion on the subject.
My height is 177cm; weight, 72kg. I’m thin with tooth pick arms measuring 10 inches roughly. Long ago I read that for one’s arm to grow in size by one inch, he has to increase body weight by 4kg. Assuming I would want to increase my arm size by 6″ (10″ to 16″), I need to become 72+24 = 96kg! (4 kg a year as per Mike Mentzer’s calculation x 6 years).
1. Let’s say I do increase my body weight to 96 kg, will my arm size surely increase to 16″?
2. Is there the weirdest possibility that I can grow a 16″ arm even at 85kg? I mean will genetics favour it that way? Or does the fact that I have a 10″ arm now (weight 72kg) in itself convey that I can never grow bigger arms?
My view:
That you are almost 5’ 11” and only 72 kg with 10” arms shows that you HAVE to gain more lean muscle.
My suggestion is start training and eating right. I don’t know whether a person can keep gaining at the rate of 4 kg every year for six years straight…he might gain that much or might not…he might gain more the first year and less the following years…or whatever.
I come from a school of thought which says that the arms grow to their fullest potential only when the overall body weight increases. I would also like to add that by gaining lean muscle and losing fat, a trainee may not show much increase on the weight scale but his body composition would have drastically changed. Even in such cases, the person might have gained some size in his arms. Examples of such cases are some bodybuilders who are on the shorter side and compete in 55, 60 or 65 kg. Their original body weight might have been 60 kg and contest weight 65 kg. However, by losing fat and gaining muscle, they might have actually gained more than 5 kg of lean muscle than what is seen on the weight scale. In all possibilities, their arms would have grown.
So, I feel a trainee should increase his total lean muscle mass to help his arms grow.
1. Will your arms surely touch 16” at a body weight of 96 kg? They might…or they might be slightly less or more. It’s a hypothetical question.
2. As regards your question on 16” arm at a weight of 85 kg, you have to try and see for yourself. There are champs with 16” arms at that body weight…but, each individual is different. Just because it happened for A, it need not happen for B.
And, having a 10” arm now does not mean you can never get a 16” arm. My suggestion is start your journey with a perfect plan today and keep moving towards you goal.

– C. LakshmiKumar


Tips to build huge muscles

Posted in training on May 6, 2012 by takeupsculpting

Mr. India runner-up Senthil Kumaran and 3-time Mr. India Jayaprakash

My friend and I recently had a discussion on points put forth by training experts such as Steve Holman of Ironman and John Hansen, world champion bodybuilder , which can be used by trainees like us in our quest for building bigger muscles. Here are some of those points which may be very helpful:
1. Your workout should be centered around basic movements such as bench presses, dips, squats, deadlifts, barbell rows, military press, close-grip bench press and biceps chinning.
2. Finish your workout within 60 minutes.
3. Steve Holman advocates partial kind of movements at the end of a couple of sets of basic exercise or even drop sets for a good burn. This facilitates maximum growth, he claims.
4. Holman also advocates the use of certain exercises which he calls ‘stretch position movements.’ Examples are wide-grip dips or flyes (for chest), sissy squats (for thighs), stiff-leg deadlift, overhead extension (for triceps), lying incline side laterals (for delts), pullover (for lats), incline dumbbell curl (for biceps). He advocates doing partials on these too.
5. As soon as you get up in the morning, drink a mix of fast-acting whey protein isolate, glutamine and some fast-acting carbohydrate to create an anabolic environment. One hour later, have a solid meal consisting of slow-acting protein and carbohydrate such as egg whites and oats.
6. Have a serving of whey isolate, casein and BCAA before a workout and immediately after a workout. Half-an-hour after training, have solid meal which may contain chicken breast or fish, brown rice and vegetables.
7. Eat 6 to 8 meals a day, each one providing 20 to 30 gm of protein, depending on the individual’s body weight. Carbohydrate intake should also be based on how much or how little that individual needs. This can be found out by keen observation on how the body changes to a diet plan. Do not get too fat.
8. Take supplements which are specifically formulated to curb the release of stress hormone cortisol.
9. Do perform cardio in the offseason, but do not go overboard – 2 to 3 sessions a week (each extending to 30 minutes) should be fine.
10. Ensure that you get at least 8 hours of sleep; some individuals grow better when they sleep for 10 hours, it seems.

– C. Lakshmi Kumar