How to build your arms fast: 15 steps (with pictures)

How to build your arms fast: 15 steps (with pictures)
How to build your arms fast: 15 steps (with pictures)
Anonim

Are you not happy with your arms? Do you find them weak, limp or not muscular enough? Do you want to have big arms without fat and want to have them right away? While it is not possible to build muscle instantly, you will see visible results within a few weeks by working hard and doing the right exercises.

Steps

Part 1 of 3: Example of an arm training program

There is no such thing as a perfect arm weight training method, however the workout program below should help you develop your entire upper body, not just the biceps and triceps. For maximum effectiveness, give yourself one day off between each exercise day and two days off after the third day. Then resume your weekly training cycle from the beginning. Use your four days of rest to work other muscle groups, such as your core, back, and lower body (you can set them aside for rest as well).

Day one: biceps and back

Exercise Duration / Repetitions Notes
Stretching 10-15 minutes If you want, you can do yoga or other flexibility exercises instead.
Cardio warm-up 5-10 minutes Running or cycling. Try to reach a heart rate of 115 BPM for more strength in the deadlift.
Forearm flexion at the bar 10-15 repetitions; 3-4 sets
Forearm curls with dumbbells 10-15 repetitions; 3-4 sets
Pull-up at the bar As many repetitions as possible; 3-4 sets You can do weighted pull-ups for faster results.
Seated draw 10-15 repetitions; 3-4 sets
Reverse gear pull 10-15 repetitions; 3-4 sets
Light cardio exercises for recovery 5 minutes Brisk walk or bike. The goal is to gradually slow down the heart rate.

Day two: chest and triceps

Exercise Duration / Repetitions Notes
Stretching 10-15 minutes See above.
Cardio warm-up 5-10 minutes See above.
Bench As many reps as you can safely do; 3-4 sets Ask a friend to help you if you are using free weights.
Dumbbell spread 10-15 repetitions; 3-4 sets
Triceps extension 10-15 repetitions; 3-4 sets
Repulsions on a bench As many repetitions as possible; 3-4 sets You can use a chain or a weighted belt to increase the difficulty.
Light cardio exercises for recovery 5 minutes See above.

Day three: shoulders and forearms

Exercise Duration / Repetitions Notes
Stretching 10-15 minutes See above.
Cardio warm-up 5-10 minutes See above.
Military development 10-15 repetitions; 3-4 sets Can be performed sitting or standing.
Side elevations with dumbbells 10-15 repetitions; 3-4 sets You can vary the exercises with front, side, or rear elevations to target the deltoid muscles.
Overhead dumbbell lift As many reps as you can safely do; 3-4 sets Also allows to work the hips and the trunk.
Wrist flexion at the bar 1-2 minutes; 2-3 sets Can be done upside down.
Light cardio exercises for recovery 5 minutes See above.

Part 2 of 3: work the major arm muscles

Build Arms Fast Step 1

Step 1. Create a rigorous training program

For strong arms, most fitness sites recommend a lot of exercises that target the upper body. Weightlifting is a form of exercise that adapts to the level of the person doing it. The more time and energy you put into it, the better the results. If there is no "correct" way to strengthen your arms through weightlifting, it is a good idea to remember the tips below for best results.

  • Train with weights several times a week. If you're looking for an ambitious weightlifting program, do strength training five days a week with two days for rest and cardio exercise.
  • Be careful not to work the same muscle group two days in a row. Muscles need time to develop and recover from the damage caused by an exercise session. For example, if you work your triceps one day, focus on your chest the next day.
  • Don't just focus on your arms. By doing this, you may end up looking strange and unbalanced. Your arms will be huge while your core and lower body will remain lean. Ideally, you should work your legs and core at least two days a week.

Step 2. Work your biceps

When it comes to having big, muscular arms, most people think directly of the biceps and it's easy to see why: the stereotype of the bodybuilder is that of a muscular man, sitting on a bench, doing curls. with a huge dumbbell. While the biceps are not the most powerful muscles in the upper body (or even the arm), there is no doubt that they are essential for performing many physical activities, be it for lifting, pulling or keeping large weights in balance. Below are some exercises that will help you work your biceps.

  • Barbell curls with dumbbells: Stand with a loaded barbell (or dumbbell in each hand) held supine. Gently lift the bar up to your chest, keeping your elbows flush to your sides, then lower it back down. Start over from the beginning.
  • Dumbbell curls held like a hammer: this exercise targets the brachii muscle, responsible for the much-coveted “bump” or “mountain” on the upper arm. Perform this exercise as if you were doing regular barbell curls, but holding the dumbbells with the palms facing each other rather than supine. The movement of your arm is similar to what you do when you gently lower a hammer.
  • Check out this article for more exercise ideas.

Step 3. Work your triceps

If they are sometimes neglected in favor of their neighbors, the biceps, the triceps occupy a more important place in terms of muscle mass and general strength. So pay as much attention (if not more) to your triceps as you do to your biceps. This is a necessity for anyone who wants to have big, muscular arms. Below is a list of great tricep exercises.

  • Tricep Extensions: While standing, hold a dumbbell with both hands behind your head with your elbows bent next to your ears. Lift the dumbbell over your head, being careful not to hurt yourself. Bring it back down to the initial position and then start again from the beginning.
  • Repulsions on a bench: stand between two parallel bars at the same level or on the edge of a bench with the help of your arms. Slowly lower yourself until your upper arms are parallel to the floor, then return to your initial position keeping your back straight. Start over from the beginning.
  • You can search for other exercises online to help you.

Step 4. Work your shoulders

Broad, muscular shoulders are often seen as an attractive hallmark. In addition, the shoulder muscles (or deltoids) play an important role in performing a variety of physical activities, whether it is lifting, throwing, or protecting the relatively fragile shoulder joint. Below are some exercises you can try.

  • The military press: While sitting or standing, lift a loaded barbell up to your chest, keeping your hands pronated and slightly apart. Gently lift the bar up to your face level and then over your head. Bring it down to shoulder height then start from the beginning.
  • Dumbbell lateral raises: While standing, hold a dumbbell in each hand. Raise your arms sideways to form an arch to the side. Once your arms are parallel to the floor, bring them down slowly and start from the beginning. To work the front or back of your shoulders, move your arms forward or back slightly during the exercise.
  • Over-the-Head Dumbbell Lift: This comprehensive exercise targets the shoulders as well as the hips, legs and back. While standing, with a loaded barbell in front of you, gently perform a deadlift to bring the bar down to your waist level. Then bring it to your chest (avoiding sudden movements) and do a military press (see above) to bring it over your head. Perform the reverse movements to bring the bar down to the ground and start again from the beginning.

Step 5. Muscle your chest

Although the muscles in the chest are technically unrelated to those in the arms, you will look weird if your chest size is not in proportion to the size of your arms. In addition, the muscles of the arms such as the triceps often play a supporting role in most exercises targeting the chest. Although it is the best known, the bench press is not the only way to develop this part of the body. Read on to learn more about this exercise and other ways to work the chest.

  • The bench press: lie down on a weight bench. Gently lift a loaded bar (or two dumbbells) until your arms are straight, then lower it back to your chest and start from the beginning. Ask a friend to help you to prevent the risk of injury if you train with heavy loads.
  • The supine spread: Lie on the floor or on a weight bench with a dumbbell in each hand. Extend your arms on either side of your body and then bring them back over your torso without bending them. Return to the initial position and repeat. You must look like you're beating your wings.
  • Check out this article for more exercise ideas.

Step 6. Don't neglect your back and the latissimus dorsi muscle

Strictly speaking, the latissimus dorsi and back muscles have nothing in common with the arms. If, however, you want to have big, muscular arms, you should not neglect these muscle groups, not only for aesthetic reasons (your strong arms will look like nothing if your back and latissimus are not sufficiently muscular)., but also because the back and the latissimus dorsi support the muscles in most exercises that work the arms. Below are some exercise ideas for working these parts of the body.

  • The seated pull-up: sit on a bench facing a stretched horizontal cable or an elastic band. Gently pull the cable or band towards you, making sure to keep your back straight in a stiff posture, but slightly leaning back. Squeeze the muscles between your shoulder blades as you pull. Be careful not to bend your back during the exercise as this may injure yourself.
  • The reverse grip draw: lie down on the ground under a horizontal bar. Grab the bar and pull on it to lift yourself up (keeping your feet on the ground) until your chest almost touches the bar. Go back down slowly then start again from the beginning.
  • Pull-ups with the overhand / supine hands: There are a number of exercises you can do with a horizontal bar. For an overhand pull-up, grasp the bar with your palms facing forward and lift yourself up until your chest touches the bar. Slowly go back down then start again from the beginning.

Step 7. Don't forget your forearms

Work your forearms to balance your overall appearance. Well-shaped forearms will be the "cherry" on a well-muscled body. While they contribute to hand strength and grip strength (which is important in some activities like mountaineering), most bodybuilders work their forearms just for shape and appearance. Below are some ideas for exercises to develop your forearms.

Bar Wrist Curls: Sit on a bench with a loaded barbell in your hands and forearms resting on your thighs. Raise the bar as high as you can, using only the muscles in your hands and forearms. Then release these muscles to lower the bar. For a complete exercise, reverse your grip with each set of movements

Part 3 of 3: Accelerate Muscle Development

Build Arms Fast Step 8

Step 1. Focus on weight, not number of repetitions

By working your muscles every day, you increase their strength and size, no matter how you go about it (as long as you eat enough for your body to build muscle). If you want to build big muscles, however, you should focus on a minimum of reps for each exercise, but with a heavy load (instead of doing multiple reps with a light load). For example, most weightlifting websites report that you are more likely to build muscle quickly by lifting heavy loads three to six times rather than lifting light loads 15 to 20 times.

On the other hand, some bodybuilders (including Arnold Schwarzenegger) recommend a more flexible approach that combines moderately high resistance levels with a slightly higher number of reps (between 8 and 15). This gives you the perfect balance between strength, definition and mass over time

Step 2. Go for an “explosive” weight training program

For rapid muscle building, put all your energy into each exercise! Research has shown that weightlifting performed "explosively" (the loads are lifted as quickly as possible) allows muscles to grow faster and become stronger than with a traditional approach. An explosive workout helps your body correct the faults in every movement by teaching your muscles to contract faster. This is an effective strategy for anyone looking to build muscle fast.

However, it is always important to focus on form and not let the urge to be "explosive" keep you from performing the movement properly. You should never lift a load by arching or twisting, as this could seriously injure yourself

Build Arms Fast Step 10

Step 3. Know the advantages of free weights over machines

It is possible to have big, powerful muscles with almost no form of resistance as long as your training allows you a series of complete movements and gives you the necessary challenge. However, most weightlifting sites recommend free weights (bars, dumbbells, and the like) instead of machines. Free weights better reflect physical activity in real life and work the stabilizing muscles along with the main target muscles. They are therefore preferred by many sites (although the risk of injury is often greater than with machines if not used properly).

Bodyweight exercises (such as push-ups, spinal curl, chin-ups, bench repulsions, etc.) are generally considered a happy medium. They are great for building muscle and preventing the risk of injury

Step 4. Don't spend too much time doing cardio

Cardio exercises aren't bad for your health.In fact, they're an effective way to burn calories and improve endurance, but they have no real value in bodybuilding. Running, cycling or swimming only reduces the amount of energy that can be spent on building muscle. To build muscle, limit the frequency of cardio exercises to once or twice a week at most.

If you like cardio, do less strenuous exercises like walking or hiking rather than swimming or running

Build Arms Fast Step 12

Step 5. Eat healthy

To build muscle, you need to give your body enough fuel to grow. A weight training diet should be high in lean protein and include a reasonable amount of carbohydrates and healthy fats. Vegetables and fruits provide as many vitamins and minerals as needed, while sugary foods and fatty foods should be avoided as much as possible. Try to incorporate the following foods into your diet (ideally 40-50% of calories should come from protein, 40-50% from carbohydrates, and 10-20% from fat).

  • Protein: Lean meats, such as chicken, turkey, fish, white eggs, and lean parts of pork and beef. Plant products like vegetables, soy (tofu), broccoli, spinach, tempeh, and seitan contain lots of healthy protein. Fat-free dairy products (like Greek-style yogurt) are also a good source of protein. Finally, most weightlifters recommend protein supplements and protein powder.
  • Carbohydrates: whole grain bread / pasta, brown rice, oats, quinoa, starchy vegetables like yams and potatoes. Green and / or fibrous vegetables like broccoli, celery, peas and more are also great.
  • Fat: Avocados, nuts, cheeses, and healthy oils (like canola or sunflower oil) provide energy and nutrients.
Build Arms Fast Step 13

Step 6. Drink enough water every day

Water gives you strength and gives you the energy you need for your workouts. Even better, water is a non-caloric thirst-relieving aid that comes with a healthy new diet. Most nutrition sites recommend two liters of water per day. However, if you sweat and exercise strenuously, this amount can easily increase.

Build Arms Fast Step 14

Step 7. Rest

When it comes to weight training, time spent outside the gym is just as important as time spent in it. For best results, you should let your body rest after each exercise. Don't push your muscles to the limit (risk of injury or exhaustion) and don't always train the same groups of muscles. Devote a full day or two of your weekly training schedule to rest.

A full night's rest is essential for healthy muscles. Although everyone's sleep needs are different, the most reputable training sites recommend seven to nine hours of sleep per day for an adult

Build Arms Fast Step 15

Step 8. Know the risks of anabolic steroids

If you're dying for a pair of well-sculpted, well-sculpted arms, "easy ways" like steroids can be tempting. And yet, steroids are never a good idea. Apart from intense training, intense dedication, proper nutrition and good resting habits, there is no other sure way to build muscle mass and strength fast. While anabolic steroids can speed up muscle building, they also have many unpleasant and even dangerous side effects.

  • In men: an increase in breast size, painful erections (priapism), testicular atrophy, decreased sperm production, infertility or impotence.
  • In women: increased facial and body hair, irregular menstrual cycles, deeper voice, clitoris or breast atrophy.
  • Acne.
  • Oily skin.
  • Jaundice (yellowish skin).
  • Mood swings.
  • Paranoid delusions.
  • In some cases, serious problems such as heart attack or cancer.

Advice

  • Listen to music while practicing.
  • Do not give up. Your muscles won't build overnight, but with enough training, progress will be visible in a matter of weeks or a month.
  • If you do not have access to a gym, strengthen your chest and the various parts of your triceps by doing push-ups.
  • Ask a friend to come to the gym with you. He or she will motivate you and, in addition, you will have more pleasure in training.
  • Strike the "pose" (bodybuilders do this for good reason). Before training, face the mirror and contract the muscles you want to work. Your body can thus focus on the parts to build muscle. For example, if you are working your triceps, squeeze them until they are properly flexed. Then reproduce this movement during your exercises.
  • For quick visible results, create a trompe-l'oeil effect by focusing on the deltoid muscles (on the front of the shoulder). These muscles are often overlooked yet they grow very quickly with targeted exercise. By strengthening them, you develop the upper ends of your arms and make them look bigger. The side elevation is the best exercise for working the deltoid muscles: lean forward slightly and lift the dumbbells sideways so that you form a T with your arms.
  • If you are underweight, use cans, milk cartons, grocery bags, or the like.

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