Showing off big, muscular arms lets the whole world know that you are strong and fit. As an added bonus, having big arms allows you to perform impressive feats like lifting heavy furniture and pushing broken down cars without batting an eye. Read on to learn which exercises and habits to follow to increase arm muscle mass.
Steps
Part 1 of 4: Focus on the Arm Muscles
Step 1. Do bicep curls
These exercises work the upper arm muscles. Hold a dumbbell in each hand, with your arm outstretched, then lift both of them towards your shoulders. Take a short break and turn them down.
Do 8-12 reps for 2-3 sets
Step 2. Do dumbbell extensions to strengthen your triceps
Stand with your feet shoulder-width apart and hold the dumbbells above your head with your wrists facing inward. Lower the dumbbells behind your head so your elbows point towards the ceiling, then lift the dumbbells overhead and straighten your elbows again.
Do 8-12 reps for 3-5 sets
Note:
this exercise can also be performed using both hands to lower and raise a dumbbell behind the head.
Step 3. Do wrist curls to strengthen your forearms
Don't forget the forearms. Wrist curls strengthen this part of the body, which will increase your overall ability to lift weights with the arms. To perform this exercise, sit down and grab a dumbbell in each hand. Rest your arms on your thighs, with your hands protruding down from your knees. Bend your wrists up and down, keeping your forearms steady.
Do 8-12 reps for 2-3 sets
Part 2 of 4: Increase Arm Muscle Mass with Targeted Exercises
Step 1. Do dumbbell curls to strengthen your biceps and triceps
The biceps and triceps are the most important muscle groups in the arms, so focus on developing them to increase muscle mass. Stand with your feet shoulder-width apart and hold the dumbbells by your side, with your arms fully extended and palms facing inward. Bring the dumbbells towards your chest, then lift them above your head before returning the dumbbells to the starting position.
- Do 8-12 reps and 3-5 sets. Rest for about 45 seconds between each set.
- This exercise can also be performed with a barbell or kettlebell.
Step 2. Do pull-ups to work your biceps
Hold a fixed bar with your hands shoulder-width apart and palms facing you. Use your arms to lift your body until your chin is higher than the bar. Slowly return to the starting position.
Do 8-12 reps and 3-5 sets
Advise:
you can increase the difficulty of this exercise by using a weighted belt.
Step 3. Do arm pushups
Pushups are a great exercise because they also work your pectorals, lats, and abs. To perform them, place your hands under your body slightly outside of your shoulders. The rest of the body should be relaxed. Lower yourself by bending your elbows until you are very close to the ground, then pull yourself up until your arms are straight.
You can do as many pushups as you can, as long as you are able to do them correctly
Part 3 of 4: Lifestyle and Nutrition
Step 1. Don't eat too many calories
You may think that in order to enlarge your muscles, you should eat more calories than normal. Eating more calories doesn't mean building bigger muscles. Rather, calories increase fat mass, which hides muscle definition. The secret is to follow a diet that allows you to be lean so that your big muscles are more noticeable.
- Eat balanced meals rich in fruits and vegetables, whole grains, healthy fats, and lean meats.
- Avoid sugar and white flour, fried foods, and other calorie-rich foods that can make you fat.
Step 2. Eat lots of protein
Protein helps build muscle, so when you're looking to gain muscle, it should be the staple of your diet. Find ways to integrate protein into all of your meals.
- Eat fish, chicken, lean beef, pork, and other types of meat. Eggs are also a great source of protein.
- Beans, nuts, spinach, and other vegetables are good sources of vegetarian protein.
- Another excellent source of protein is dairy products, such as milk, cheese and yogurt.
- Consider taking powdered protein supplements, such as creatine, an amino acid that helps you train harder, recover faster, and build bigger muscles.
Advise:
Consider taking powdered protein supplements, such as creatine, an amino acid that helps you train harder, recover faster, and build bigger muscles.
Step 3. Give proper importance to rest
When it comes to gaining muscle mass, rest periods are just as important as training periods. Get at least eight hours of sleep on days you work out and avoid overdoing it with other activities that require the use of arm muscles.
Part 4 of 4: Fundamental Exercises
Step 1. Train your whole body
It is healthier to strengthen all the muscles with full exercises than to focus only on increasing the muscle mass in the arms. If you don't train your legs and core, you'll end up with big arms and a less muscular lower body.
- On days when you don't train your arms, train other muscle groups, such as those in the legs, back, and abdomen. This way you will continue to increase your strength while your muscles rest.
- Do complete exercises that strengthen your arms while toning other muscles. Pull-ups and push-ups, for example, strengthen your abdominals at the same time as your arms.
Advise:
on days when you don't train your arms, train other muscle groups, such as those in the legs, back and abdomen. This way you will continue to increase your strength while your muscles rest.
Step 2. Train once or twice a week
Many people think that working out every day helps build bigger muscles, but muscle mass actually increases on the rest days between training sessions. Your muscles will get stronger as they recover between sessions, allowing you to lift more and more weight. If you don't give your muscles, particularly those in your arms, time to rest, you risk injury and delay the results you want to achieve.
Step 3. Train in 30 minute sessions
For the same reason that you should only train once or twice a week, each training session should only last half an hour. Arm muscles are more susceptible to injury than other muscles in the body, and exercising for more than half an hour per session will greatly increase your risk of injury. Short, intense workouts are best for gaining arm muscle mass.
Step 4. Train as hard as you can
Lift the heaviest weights you can lift and train at the highest possible intensity. Bodybuilders call this type of training "muscle failure" because you lift weights that force the muscles to fail and therefore are unable to complete the exercise after a few repetitions. When your arms have gotten stronger, and you find that the weights you lift are no longer a challenge, add more weight.
- If you are new to weight lifting, you can work with lower weights first and then move on to heavier ones. Don't start with the heaviest weights you can lift. Instead, find a lighter weight that you can do at least 8-12 reps with.
- Find the weight for this type of training by experimenting with different weights until you find one that you can lift 6-8 times before giving in and feeling like you can't lift it again. If you can complete 10-12 reps without sweating or feeling your muscles burn, you should be lifting more weight. If you can't complete a repetition or two before giving up, decrease the weight.
- Even though extreme discomfort is a component of gaining muscle mass, you shouldn't lift so much weight that you feel sick or risk fainting. You don't have to be ashamed of starting with a lower weight. Start lifting the weights that are right for you, and you will soon gain the strength you need to lift heavier weights.
Step 5. Perform the exercises with the right technique
Get the most benefit from your workouts and avoid injuries by using the right technique when lifting weights. In addition to lifting the right amount of weight for your fitness, keep the following tips in mind when lifting weights:
- Lift with controlled movements and don't use inertia to move weights.
- Make sure you are able to complete each exercise for at least the first few repetitions. For example, if you have to lift weights by extending your arms above your head, but can't straighten your elbows completely, you are probably lifting too much weight.
Advice
- Hydration is very important. Drink at least 3 liters of water a day.
- Always stretch before exercising. You could get injured if you don't.
- Avoid steroids, they can have serious side effects.
- Always warm up. This way your muscles will tire faster.
- Always pay close attention to the execution of the exercises: if you don't do them correctly you risk injury.
- Make sure you eat healthily and get enough rest.
- You have to distinguish the difference between "dangerous" and "natural" pain. If you feel some discomfort while exercising hard but are still able to lift weights, that's a good sign. But if the pain is such that you cannot do any more repetitions, stop, rest and try to identify the problem, because there is a risk of a serious injury.
- Try using a medicine ball to build arm muscles without too much effort. Do this for several minutes in a row, without getting tired (which also depends on the weight of the ball). It is a light exercise that can also be done at home while watching TV.
