5 hacks to bigger arms

We all know, a well grown and defined bicep is something that every man would love to flaunt - in their arm tight t-shirts! But what does it take to have big and conditioned arms? Let us go through the hacks one by one.

Our arms are made up of two muscle groups- biceps and the triceps. Bicep muscle has 2 heads- biceps brachii (short head) and brachialis (long head). Tricep muscle has 3 heads- lateral, medial and long head. A lot of people make a mistake by not focusing on the triceps properly. Tricep muscles cover about 60-70% of our arm size.

So that takes us to the first hack:

Train for your Marathon - GetSetGo!

GIVE YOURSELF TIME TO PREPARE! You can just wake up one day and be like "Hey, I am going to run a marathon in 4 weeks". That's nuts! You can't do that. Your body needs to change and it requires time. It is generally recommended that a newbie should give himself a time of at least 6 months (best if it’s a year). Before attempting a half or full marathon, it is smart to have attempted 3k/5k/10k a couple of times to get the feel of the sport and understand your body. An intermediate or advanced athlete should invest at least 16-18 weeks training before they plan to run.

Recommended days of training

Anterior Pelvic Tilt

Let us start by understanding the term. Pelvis is the area between our thighs and torso. To make it easy, it is the lower part of the trunk of the body.

The function of pelvis is predominantly to protect the organs responsible for digestion and reproduction. It also connects our lower limbs to the spine and transmits the load from upper body to lower body. But that’s not it. Pelvis has various other mechanical functions on human body. Check the table below:

Maximum Recoverable Volume

To understand maximum recoverable volume (MRV), we must first understand volume. Volume can be calculated simply as weight × set × repetitions.

For example - 50 kg × 6 × 8 = 2400

Now that we have established what volume is, let’s look at MRV. To be fit 3 or 4 days a week of weight training will give you great results, but for best results, you have to be more specific and need to optimise your training a bit further. That is where MRV comes into play.

What is MRV?

The most amount of training that you can do and still recover from is called MRV.



The body gets the energy that it needs from food and then it uses this energy to breathe, generate new cells, think, move around, etc. If you want to gain weight, you'll need to eat more energy than your body needs. There's this scientific term, homeostasis, and it describes the physiological process where a variable is held constant through active regulation. What does that even mean? It means our bodies are actively trying to maintain their current weight. If you eat more energy one day than your body needs, what do you think your body will do with that extra energy? A naturally fat guy might store that as fat, but as hard-gainers, their bodies will try to burn it before storing it. It is very difficult for a skinny guy to put on some good weight (muscle mass). It is because of the ill diet practices and their genetics.

Struggling To Gain Weight Or Lean Muscle Mass


If the title of this article got your attention that means that you my friend belong to a special group of people who for whatever reason is struggling to gain weight.

weight gain, muscle gain

And I admit that is a strange and frustrating problem to have. Mainly because in a world where most people are trying to lose weight, here you are trying to gain weight. Which in a way is like trying to run up a descending escalator.

muscle gain, weight gain, struggling for muscle gain


Ask Me Anything - Q&A with Pratik Thakkar (9th July, 2017)

Q1.How to lose weight when someone is going through PCOD?

A.In general, irrespective of a person's hormonal problems, two things come in picture.

Firstly, eat in a calorie deficit which is eating less than what our body expends in regular basis.

Secondly, by doing some weighttraining & cardio activities. PCOD is not an obstacle when it comes to fat loss, but results are a bit slower . The person needs to be more consitent & do it in long run.

Q2.How to control cravings ?

A.When a person is on diet, being flexible with foods will help. They can add many varieties of foods and favorites within the calorie intake and macro nutrients limit. Be it fat loss or muscle gain, consistency is the key.

Q3.Workout at home is ideal or not?