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Work out every other day. And constantly move up in weight.
For example, do 4 sets of 6 reps on the benchpress.
Do them (just an example), 225-230-235-240
Every 2-3 workout sessions you have to force yourself to move up in weight. So a few days later you should be on: 230-235-240-245
Use the 2.5 pound plates, don't listen to other people say it doesn't do anything for you. Fact is, it does.
Wiki User
∙ 13y ago
Wiki User
∙ 15y agoheavy barbell curls, EZ bar curls, seated dumbell curls, tricips pushdowns, seated extensions, push-ups and a few other exercises, remember that 3/4 of your arm size is the back of the arm or the tricip.
Wiki User
∙ 14y agoBiceps is a small muscle group made out of two muscles between your shoulder and the elbow on the frontal side. This muscle is one of the most difficult set of muscles to develop and build. So, do not expect anything super fast.
2-3 months of dedicated hard work can show you results and you can definitely see your biceps grow in size and shape.
Workout plan:
The most important thing about bicep workouts is - to lift heavy and train hard but at the same time, in proper form without cheating. No jerking or using your shoulders to support/lift the weight. You must let your muscles do bulk of the work during the workout to gain maximum results.
What you can do is, train your bicep two times a week. Once for size and the other time for shape. You can do the Size workout on Monday and Shape workout on Thursday. Do not train your biceps on any other day. Give sufficient rest so that your muscles can grow.
Workout 1: Size
Heavy Barbell curls - 4 * 10, 8, 6, 6
Incline Dumbbell curls - 3 * 10, 8, 6, 6
Alternate Dumbbell curls - 3 * 10, 8, 6, 6
Hammer curls - 4 * 10, 8, 6, 6
Totally 14 sets. If you workout your bicep properly with heavy weight and good form, by the end of the workout, your biceps would be screaming in pain. You would be able to feel the difference.
Workout 2: Shape
Barbell curls - 4 * 12, 10, 8, 8
Preacher curls - 4 * 10 - 12
Concentration curls - 4 * 10 - 12
Hammer curls - 4 * 10 - 12
Totally 16 sets.
Remember: You must eat a lot of protein after your workouts to ensure that your muscles get enough protein to recuperate and grow. Unless you eat properly, you cannot possible see your arms grow in size.
Wiki User
∙ 9y agoThe famous technique for building arm muscles is doing curl, which increases the size of the biceps.Different curls that can be used are :
1. Barbell Curl
2. Incline dumbbell curl
3. Standing biceps cable curl
4. Reverse grip bent-over rows
5. concentration curls
Wiki User
∙ 12y agoWell swimming is brilliant. I have been doing hard training 4 times a week and have built up my arm strength in just a month!!! Running will build up leg strength and the gym will be buliding up everything very slowly! So...yeah! Hope this works for ya
Wiki User
∙ 14y agocurls!!!! every night before you take a shower do as many as you can you will see the veins in your arm and you know your doing good you will get fast results!!
Wiki User
∙ 11y agoby exercises :D
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What machine to work out on in the gym to build arm muscle?
The best way to build the muscles in the arm (like biceps and triceps) is to use the concept that most people don't know about...which is the fact that these muscles grow also when working other ones. Check the related link in this post for more information as to how that works.
What is the best way for a 55 year old woman to learn how to build muscle without investing in a personal trainer?
Exercise is the best way to build muscles. In this instance it's best to use low stress exercises like in a pool.
Which two muscle work in opposite way to make the arm move?
forearm and upper arm muscles.
How do you build leg muscle?
you can build your leg muscles multiple ways but the best way is doing squats. You can also run and that builds leg muscle and helps your cardio.
How can one get big muscles easily?
The best way to get big muscles easily is to workout and use a lot of weights. On top of that you should use supplements to help with the process. Supplements will help build your muscles faster.
What is the beat way to build shoulder muscles?
Lifting weights.
How do the muscles in your body work?
All I know is: Muscles can only pull. They can't push. The muscles on your arm above the elbow for instance. Bend your arm. Your bicepts are thick from pulling your humorous Relax your arm. Now your tricepts are thick from pulling. The muscles in your legs work the same way too. Hope this helps!
How can a 13 year old boy increase muscles?
The best way to build muscle is to do workouts with out lifting weights.Before you workout be sure to stretch.
What is the quickest way to build muscles on my legs?
Exercises which incorporate vigorous or heavy lifting with the lower half of one's body are best to build leg muscles. http://www.bodybuilding.com/fun/wotw25.htm includes a list of exercises which can be effective in meeting this goal.
Will the insane workout help build my biceps?
Any workout that uses weights so training will help you build muscles, the best way is see what people online have to say and recommend it in reviews.
Is belly dancing is the best way of reducing fat?
It works but it is not the best way. There are other activities that burn far more calories and help you build muscle mass. Having muscles helps loose fat and keep it off.
What is the best way to get loose before dancing?
The best way to get loose before dancing is to stretch and do some warm-up exercises. Stretching out leg, arm and torso muscles by stretching or warm-ups will ensure smooth dancing and lessen the chance of an injury.
