What is the best way to build your arm muscles?

Answer 1

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.

Answer 2

heavy 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.

Answer 3

Biceps 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.

Answer 4

The 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

Answer 5

Well 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

Answer 6

curls!!!! 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!!

Answer 7

by exercises :D