Nutrition for Your Biceps and Triceps

Do you have the ‘perfect’ arm routine and spend hours blasting your biceps and triceps only to see minimal results? If this sounds like you, and you’re disappointed with lack of arm development why not try something new?

Imagine training your arms less and watching them grow more. Nothing can kill your gains faster than poor nutrition. It’s time to stop blasting your arms and take a look at what you’re piling on your plate. If your body lacks the proper nutrients, it needs your muscle gains will be hampered.

Recently I was helping a client achieve the ‘illusive’ six pack and over the course of several weeks he noticed new arm growth! Why the new arm growth when we were focusing on chiseling the perfect six pack? Because whether it’s arms or abs, it’s all about the food you’re shoveling into your mouth.

Below is a very comprehensive food plan that’s sure to spark some new muscle growth. Take a look at it and see where you could be falling short; make the necessary adjustments and be prepared for arresting new arm development.

DONEIce-Cream Peanut Butter Weight Gainer Shake Made with Iced Coffee #2

If you haven’t been doing a pre and post shake or meal you’re missing out.


  • Eat your protein and carbohydrates 30-90 minutes prior to training.
  • Ideally your pre workout nutrition should be consumed 30 minutes prior to training.
  • Consume protein that can be easily assimilated such as egg whites or a good quality whey protein.
  • Aim for 20-40 grams of protein with some carbohydrates.
  • If you’re a hard gainer you’ll need plenty of fast digesting carbohydrates.
  • The faster digesting carbohydrates are easier to digest in larger amounts than slower carbohydrates prior to training.


  • After a hard training session your body is in a catabolic state. You have torn down your muscles and now it’s time to repair, recover and grow.
  • Post nutrition should be consumed within 30-60 minutes after a training session.
  • Consume another 20-40 grams of good quality whey protein.
  • Don’t skimp on carbohydrates after a training session you’ll need to replenish your glycogen stores quickly.
  • Use simple carbohydrates such as dextrose, maltodextrin or simple sugar.

Another critical window is 1 hour later at this time your body is still primed from training.

  • You’ll want to eat a solid meal 1 hour after training.
  • Continue to eat every 2 ½ – 3 hours.

Switch up your protein

Are you stuck in a rut? We’ve all done it; but eating the same foods day in and day out can hamper your muscle growth. There’s more to life than chicken and by consuming a wide range of protein sources, you’ll ensure your body’s getting enough essential amino acids for growth and repair.

Doneteak Fajiti 3

Eat more carbs

You also need carbohydrates for muscle growth, and if you have a physically demanding job you’ll need to make sure you’re eat plenty. You’d be amazed just by increasing your daily carb intake the amount of new muscle growth you can achieve. So don’t forget to consume slow digesting carbohydrates with each meal.

Skimping on fats

Far too often individuals are worried that consuming fat will make them fat. But your body requires healthy fats. Healthy fats can boost testosterone levels and actually help burn fat. So don’t skimp out, be sure to include healthy fats in your diet daily.

What adjustments will you be making for arresting new arm development? Please leave a comment in the section below.

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