“Max Fosterenk’s Arm Muscle Building Workout: Superset Training, Gradual Loading, Overfeeding, Two Sessions a Week, and Sleeping Hours – American Fitness Expert’s Proven Techniques with 5 Critical Stages for Quick Results!”

2023-05-03 22:30:05

Exercising endlessly at the gym and your hands look like spaghetti? Bombing weights and the sleeves still don’t stretch around the arms? That’s exactly why the American fitness expert Max Fosterenk (over five million subscribers on his official YouTube channel) produced a special video on quickly increasing the muscles of the arms.

Fosterank divides his video into five stages, each of which is critical on the way to the aforementioned goal – increasing the volume of the two arm muscles: the triceps muscle (back arm) and the biceps muscle (front arm). If you do feel stuck on this matter, we should get going.

Combining superset training

Most exercisers follow a traditional program where they perform a set of an exercise, rest for one to two minutes, then go into another set. There is no problem with that, but if you want to give a boost to the muscle you have to go outside the box.

For this matter, Fosterank presents a training program that includes supersets for the arm muscles, which he demonstrates in detail in the video attached to the article. Superset means to perform a set and immediately go into another set without rest.

The rest is done between superset and superset and it will usually be a relatively long rest. A superset can be performed for the same muscle (with a different exercise) or for two muscles. Fosteranc combines both types of supersets in his program, and it is more than recommended to watch the video to see the details of the exercises and rest periods.

Performing gradual loading

With all due respect to the first stage, you will not be able to see real progress if you do not slowly increase the weights you are working with. At first the increase will be significant, but as time goes by you will see smaller and longer progress.

Maybe we can raise the weights already (Dollar Gill on Unsplash)

How do you know how to lift weights? If Fosterank advised you to perform a certain exercise with a weight of 10 repetitions and suddenly you manage to perform 11 repetitions or more, it is time to try and increase the weight. In the arms, the increase is done in small steps of 2.5 kg, since these are relatively small muscles.

Overfeeding

In order to increase your muscle mass, the body cannot be on a routine diet, since building muscle requires the addition of the building blocks, which are known as proteins. During this period, you will need to be around 200/300 calories more than usual, with sufficient protein consumption – let’s see how to do this without increasing the fat percentage.

To calculate the amount of your calories in a routine, take your body weight and multiply it by 33 (a general formula, but does the job by and large), then add 300 calories as mentioned – this is your excess consumption. Now take your weight and multiply it by two – this is the amount of protein you will need. Multiply it by four – this is the amount of calories from proteins. Now subtract the protein calories from the total calories and that’s what you have left for carbohydrates and fats.

There is nothing to do, you have to start calculating (mojzagrebinfo)

Let’s take for example an exerciser who weighs 100 kg. The amount of calories he needs is 3,300 and another 300 calories of excess consumption – 3,600 calories. If his weight is 100 kg, he needs 200 grams of protein a day, which is 800 calories. 3,600 calories minus 800 calories of protein is 2,800 calories of carbohydrates and fats.

At least two training sessions a week

We will not go into too much detail about this phase because it is clear to all of us that one training session per week is not enough for the arms, and this is what Fosterank is talking about. We will only note that Postrank specifies that training on different days allows you to work on more angles and heads of each muscle (here, too, it is recommended to watch the video).

Adherence to sleeping hours

Many exercisers tend to underestimate this matter, but it is very significant when it comes to building muscle mass. During the sleep phase, when the growth hormone and the testosterone hormone are secreted, our body is restored and rebuilt and this is the purpose for which we gathered. For this matter Fosterank recommends eight hours of sleep and it is better that the bedtime and the waking time be at regular times.

pay attention – Everything mentioned in this article is for enrichment only. Before you choose a training program or a diet of one kind or another, you must consult with a qualified person who will adapt your training to your current state of health and fitness.

The writer Shi Lev edits the health and fitness section on the ONE website since it was launched in 2013. Basketball coach by training, gym instructor and certified TRX trainer.

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