Build Your Arm Muscles Fast
September 3, 2009
Getting bigger arms means lifting a lot of weight. Moving weights with just your arms is difficult. They are much smaller muscles than your chest, back, or legs.
Some people think that using smaller weights will build their arms but that is not the case.
Isolation exercises build muscle on that arms that already have muscle. That is why the pros can lift an 80 pound bicep curls. They did not get them from lifting 20 pound weights.
So how do you get bigger arms? Dips and pull-ups are excellent for building arm muscle. That is if you only want to work your arms. Do the negative side of each exercise only. You are moving much more weights than you could ever curl.
Using your full body in weight will build your arms the fastest and largest way. This would mean doing exercises like chin-ups, pull-ups, and dips.
There is a concept called specialization, which just means focusing on one body part. In this case the biceps and triceps. One sample workout: exercise the triceps and biceps on the first day.
The second day do leg exercises. The third day rest. The fourth day work on the back and chest. Rest on the fifth day. On the sixth day concentrate on shoulder exercises and rest again on the seventh day.
Compound muscle weight training builds muscles fast. You can tailor your arm workout. The following exercises will build arm mass, standing dumbbell shrugs, seated cable pulley, reverse grip barbell rows, push-ups, chin-ups, and bench press.
It will take about 6 to 8 weeks to really notice a big change in your body. Keep records. Weigh yourself and measure your arms once a week. How much you gain will depend on your genetic ability. Remember to rest 24 hours between each workout and eat a proper weight training diet for the best results. Try to get eight hours of sleep a night.
Your diet, your workout, and your rest periods are the three components to a good bodybuilding plan. You need to be dedicated to doing these three things to get the results you want.
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