How To Build Arms Fast

Are you not satisfied with your arms?Are they weak, flabby, or scrawny?Do you want big, lean arms now or in the future?You can see noticeable results in as little as a few weeks to a month with hard work and smart exercise strategies.

Step 1: An aggressive workout schedule is a must.

Most fitness resources recommend starting a weightlifting regimen with lots of upper-body exercises.The more time and energy you put into it, the better results you’ll get out of it.It’s wise to keep the following tips in mind for optimal results: Aim to lift weights most days every week.An ambitious weightlifting regimen will usually schedule weight training exercise for five days a week, leaving two days for rest or cardiovascular exercise.To grow, muscles need time to rest and repair the damage from an exercise session, so try to avoid exercising the same muscle group two days in a row.If you want to exercise your chest, focus on it the next day.Don’t focus solely on your arms.Doing so over a long period of time will make you look like you have scrawny core and lower body muscles.On at least two days per week, you should exercise your legs and core.

Step 2: You should exercise your arms.

Many people think of the biceps when it comes to getting big, muscular arms.It’s easy to see why this is, the stereotypical image of the body builder is a muscular man hunched over at a bench.Lifting, pulling, and stabilizing heavy weights can be done with the help of the biceps, a muscle group that isn’t usually the strongest in the upper body.Barbell/Dumbbell Curls: Stand holding a weighted barbell (or one dumbbell in each hand) at your waist with an underhand grip.Keep your elbow tucked at your sides as you raise the weight up to chest-level.Do it again.The “long head” (biceps brachii) muscle is responsible for the “bump” or “peak” on the upper arm.Hold the dumbbells so that your palms are facing each other, rather than using an underhand grip.The slowed-down swinging of a hammer resembles your arm motion.There are more exercises in our biceps article.

Step 3: Hit your bicep.

The triceps are considered to be more important in terms of strength and muscle mass than the biceps.If you want big, muscular arms, you’ll be doing yourself a disservice if you don’t give more attention to your triceps.Triceps Extensions: In a standing position, hold a dumbbell in both hands behind your head with your elbows bent.Take care not to hit the back of your head when lifting the dumbbell up.The weight should be lowered back to the starting position.At the edge of a bench, use your arms to support yourself between two parallel level bars.Slowly lower yourself to the point where your upper arms are level with the floor, then lift yourself up without twisting or jerking.Do it again.There are more exercises in our triceps article.

Step 4: Put your hands on your shoulders.

A muscular set of shoulders is often seen as attractive.The shoulder muscles are important for a variety of physical tasks like lifting, throwing, and keeping the shoulder joint free from injury.Military Presses: In a standing or sitting position, bring a weighted barbell up to the chest level using a medium-wide overhand grip.The weight should be raised in front of your face and over your head.If you want to repeat, lower the bar to the chin level.Stand with one dumbbell in each hand.Slowly raise your arms out to your side.When your arms are close to the floor, slowly lower them back down.You can work the front or back of your shoulders with your arms.Overhead lifts are a full-body exercise that targets the shoulders, hips, legs, and back.Standing with a weighted barbell on the floor in front of you, carefully perform a deadlift to raise it to about waist level.Take care not to use uncontrollable movements and perform a Military Press to lift the weight up to your chest.To lower the weight back to the floor, reverse these movements.

Step 5: Your chest should be beefed up.

Strong arms look bad next to a flabby chest, so this area is a must for anyone interested in beefing up their arms.Many chest exercises use arm muscles like the triceps.The bench press isn’t the only way to work out your chest, there are other chest exercises you can do.Carefully lift a weighted barbell up away from your chest until your arms are extended, then lower the weight back down and repeat.When dealing with heavy weights, be sure to use a spotter.Lie on your back on the floor or an exercise bench with a dumbbell in each hand.Bring your arms together in front of your chest as you position each arm out to the side.You should look like you’re “flapping” a pair of wings if you lower your arms back to their starting position.There are more exercises in our chest article.

Step 6: Don’t forget your lat and back muscles.

The lats and back muscles are not part of your arms.Most weightlifters want to get big, muscular arms, so they need to devote time to these groups as well.For aesthetic reasons, strong arms don’t pair well with weak back and lat muscles, but it’s also because they support muscles in many exercises that are used to strengthen the arms as well.Seated Rows is one of the exercises you can do to target these important groups.Make sure to keep your back straight by pulling the cable or band toward you.As you complete the full range of motion, squeeze the muscles between your shoulder blades.This can lead to back injury if you hunch or bend in your back as you do this exercise.Lying on the floor under a bar is inverted row.Keep your feet on the ground as you slowly pull yourself up toward the bar.You should lower yourself back down.There are many exercises you can do hanging from a horizontal bar.If you want to do a basic chin up, hold the bar with an underhand grip and slowly raise your body up until it is near your chest.Lower yourself and repeat.

Step 7: You can get a well-toned look by spending time on your forearms.

The “cherry on top” of a chiseled upper body is the well-toned forearms.Though they’re important for hand and grip strength, many weightlifters simply work out their forearms to look good.Barbell Wrist Curls: Sit at a bench holding a weighted barbell with your forearms resting on your thighs.If you want the weight to hang as low as possible, you should raise the barbell as high as you can and let the muscles in your hands and forearms relax.Do it again.Try reversing your grip with each set.

Step 8: The weight should be prioritized over the reps.

Getting your muscles tired day after day will eventually lead to increased muscle strength and growth no matter how you do it, as long as you’re eating enough for your body to be able to build muscle.If you’re interested in big, bulky muscles, it’s recommended that you focus on doing a few reps at a high weight.If all other factors are equal, hitting out three to six heavy reps will give you bigger muscles than doing 15-20 lighter reps.The balance of strength, definition, and mass can be found here.

Step 9: Use an “explosive” approach to lifting.

If you want the fastest possible muscle growth, put all of your energy into your lift.According to research, the growth of muscle and strength can be caused by the lifter trying to lift the weight as quickly as possible.If you want to build muscle quickly, training with explosives will help you power through weak spots in your range of motion by teaching your muscles to contract quicker.Don’t let your goal of being “explosive” distract you from your ability to lift the weight smoothly through its full range of motion.If you use bending, twisting, or jerking motions to lift a weight, it can cause a long-term injury.

Step 10: Consider the benefits of free weights.

If your exercise allows you to move through a full range of motion and provides adequate challenge, it’s possible to get big, powerful muscles with nearly any form of resistance training.Many weightlifting resources recommend free weights over exercise machines.Free weights allow stabilizing muscles to be trained at the same time as the main muscles are isolated, making them preferable to many, since the potential for injury is often higher than with machines.Body weight exercises are usually considered happy middle ground because they offer lots of potential for muscle growth while keeping the risk for injury low.

Step 11: Don’t spend too much energy on cardio.

It’s a great way to increase your endurance and burn calories, but if you’re trying to build muscle, it can be counter productive.Spending lots of energy on exercises like running, cycling, swimming, and so on reduces the amount of calories you burn.For muscle-building purposes, you want to limit serious cardio exercise to once or twice per week.If you enjoy cardiovascular exercise, consider walking and hiking instead of swimming or running.

Step 12: Start eating well.

To build muscle, you need to give your body plenty of healthy fuel.A good way to build a muscle is with a diet that is high in lean meat and low in fat and sugars.Sugary foods and overly-fatty dishes are to be kept to a minimum, while vegetables and fruits can provide much-needed vitamins and minerals.Lean meats, like chicken, turkey, most fish, egg whites, and lean cuts of meat are good for you.There are a lot of healthy plant products.Lean dairy is a good source of calories.Many weight lifters recommend powders and supplements.Whole grain bread/pasta products, brown rice, oats, yams and potatoes are some of the Carbohydrates.Broccoli, celery, peas, and so on are good choices.Light, healthy oils like canola and sunflower oil can provide valuable energy and nutrition.

Step 13: It’s important to drink water every day.

Water can help you stay hydrated for your workout.It’s a great way to get rid of the cravings that accompany a new diet.Half a gallon of water per day is recommended by most nutrition resources.With sweating and strenuous exercise, this amount can easily be more.

Step 14: Get a lot of rest.

Outside of the gym is just as important as inside when it comes to body building.It’s important to give your body a chance to recover after a workout.It’s a good idea to train different muscle groups on different days to avoid overtaxing your muscles.It’s up to you if you want to have one or two days in your weekly schedule devoted to rest.A full night’s rest is important for a healthy muscle group.Most reliable sources recommend seven to nine hours of sleep a day for adults.It is possible to save weeks or months of recovery time if you take proper rest.

Step 15: Know about the dangers of steroids.

Steroids are not a good idea if you are dying for a pair of cut, chiseled arms.A healthy way to build muscle mass and strength is through strenuous exercise, dedication, and proper nutrition.Enlarged breasts, painful erections, shrunken testicles, and infertility are just a few of the unpleasant and even dangerous side-effects of steroids.Increased face and body hair, irregular menstrual cycles, deepened voices, enlarged clitoris, shrunken breasts are all found in women.There are problems like heart attack and certain types of cancer.