How to Build Arm Muscles Quickly

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Posted on Thursday 4 August 2011

We all dream of bigger biceps, it's one of the most obvious and appealing signs of strength and power. Arm muscles are easy to work on and give great results.

You won't see a difference in days but I'll give you some advice on how to speed growth up and hopefully you'll notice changes within weeks.

A common mistake made by body builders is to over train on their workouts. They do too many reps, which is counter-intuitive if you’re aiming to increase the size of your arms. Reps should be kept between 6 and 12 with up to 3 sets of each exercise.

To ensure quick results; keep in mind your diet at all times. You will need to eat at least 3000 calories a day and spread these out by eating 6 times a day.

Your diet should consist of protein, which you can get from meat and fish and carbohydrates in pasta and bread. Try to limit fatty junk food and stick to good fats; which can be found in flax seed oil, walnuts, almonds and fish.

During your workout you'll be stimulating your biceps and triceps because arm muscles are worked when doing other exercise. Both muscles are stimulated during any pulling exercises for the back, and your triceps are worked while doing any pressing movement for the chest and shoulders.

This means that your arms only a need a couple of exercises, because they are worked during your other muscle group sessions. Great bicep exercises are barbell curls and cable pull downs are good for the triceps. Here is a basic workout to get you started, doing 6 reps for all of them:

Bicep Workout

Standing Barbell Curls
 - 3 sets of 6 reps
Seated Dumbbell Curl – 2 set of 6 reps

Tricep Workout

Close-grip Bench Press
 - 3 sets of 6 reps
Cable Pulldowns  – 3 set of 6 reps

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