How to Create Arm Mass: 14 Steps (with Pictures)

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How to Create Arm Mass: 14 Steps (with Pictures)
How to Create Arm Mass: 14 Steps (with Pictures)
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Anyone looks fittest and chiseled when they have big, muscular arms. In addition, it helps to perform force movements, such as lifting heavy furniture and even pushing broken-down cars without breaking a sweat. If you want to get strong like that, just do exercises that work the muscles in the region, but without ceasing to train the back, chest and shoulders. Read the tips in this article to find out how to adapt your day to day to gain mass.

Steps

Part 1 of 4: Focusing on Arm Muscles

Step 1. Do the bicep curl

The exercise works the muscles in the upper arm. Hold a dumbbell in each hand and straighten your arms. Then bring the weights closer to your chest; stop for a moment and return to the starting position.

Do two or three sets of 8-12 reps

Step 2. Do the French triceps

Stand with your feet shoulder-width apart and hold two weights above your head with your wrists facing inward. Lower them toward the back of your neck until your elbows are pointing up and repeat the exercise.

Do three to five sets of 8-12 reps

Tip:

You can also do the exercise using both hands to lower and raise a dumbbell toward your head.

Step 3. Wrist curls to strengthen your forearms and improve your ability to lift weights

For exercise, sit down and pick up a dumbbell in each hand. Rest your arms on your thighs, with your wrists suspended. Then lower and lift the weights without moving your forearms.

Do two or three sets of 8-12 reps

Part 2 of 4: Gaining Arm Mass with Compound Exercises

Step 1. Bicep curl and build to gain mass in biceps and shoulders

Biceps are one of the main muscle groups in the arms. Also, you can train your shoulders to increase overall strength. Stand with your feet shoulder-width apart and hold the weights at your sides with your arms extended and palms facing inward. Then bring the dumbbells closer to your chest and pass them over your head; then return to the starting position.

  • Do three to five sets of 8-12 reps. Rest for 45 seconds between each set.
  • You can also do the exercise with a barbell or kettlebell.

Step 2. Barbell to train biceps and back

The main muscles involved in this exercise are your back, but it also helps to strengthen your biceps. Grab a fixed bar with your hands in line with your shoulders and with your palms facing you. Use your arms to lift yourself up until you pass your chin over the equipment; then return to the ground little by little.

Do four to five sets of 8-12 reps

Tip:

You can use weights on your waist or legs to make the exercise more intense.

Step 3. Do push-ups

Flexion is a great exercise as it works the muscles of the chest, back, and abdomen, as well as the arm. To do this, put your hands under your body, just beyond your shoulders, and straighten your spine. Bend your elbows to lower yourself until you are a few inches off the floor and finally return to the starting position.

Do as many reps as you can without losing your posture

Part 3 of 4: Making changes in everyday life

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Step 1. Don't overdo the calories

Many people think that increasing your caloric intake is enough to gain muscle, but that's not necessarily true: calories increase the body's fat content, which ends up interfering with muscle definition. The secret is to adopt a diet with products that help you stay thin and have more visible muscles.

  • Adopt a balanced diet with fruits, vegetables, vegetables, whole grains, healthy fats and lean meats.
  • Avoid white flour and sugar, fried products and other high-calorie foods that can increase fat mass gain.
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Step 2. Ingest lots of protein

Proteins help to increase muscle mass. Since you want to gain more muscle in your arms, drink plenty of the product every day.

  • Consume fish, chicken, lean beef, pork and the like for protein. Eggs are also a viable option.
  • If you prefer vegetarian options, eat beans, nuts and other vegetables and legumes.
  • Dairy products such as milk, cottage cheese and yogurt are also good sources of protein.

Tip:

Supplement the diet with protein powder such as whey. Whey is derived from cheese and helps to increase mass gain.

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Step 3. Don't underestimate the importance of rest

When it comes to gaining muscle mass, rest periods are just as important as training. Get 7-9 hours of sleep a night on the days you train and avoid overdoing other activities where you use your arms.

Part 4 of 4: Training Basics

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Step 1. Train the entire body

It is better to train all muscle groups with compound exercises than to focus on a specific region. If you want to gain strength to lift objects and heavy weights, you also have to work your shoulders, chest, and back. Also, if you don't train your legs and body core, you'll end up with thick arms and thin legs and look weird.

Do compound exercises that work your arms and tone other muscles at the same time. The barbell and push-ups are some cool examples for this purpose

Tip:

On days when you don't train your arms, train other muscle groups in your legs, back and abdomen to gain mass while your upper region recovers.

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Step 2. Train twice a week

Many people find that they just need to train the same muscle groups every day to gain more mass. However, the body only develops mass when it is resting and recovering between sessions. If you don't rest, especially your arms, you may overextend and delay results and not be able to lift more weight.

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Step 3. Do 30-minute training sessions

For the same reason that you have to rest between days of arm training, you need to reduce your exercise time to about half an hour. Otherwise, you're more likely to tear ligaments, joints, and tendons. The best option for gaining mass is to do short, intense training sessions.

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Step 4. Do intense workouts

Use heavy weights that you can lift and train as hard as possible. Experts call the technique "training to failure" when the student can only achieve 5-8 reps. Finally, increase the load as your arms grow and you find it easier to lift the dumbbells.

  • If you are inexperienced with weight lifting, start with smaller loads and then move on. Don't start on intense weights right now. Ideally for the beginning, use something that you can do 8-12 reps with.
  • Experiment with different weights for this strategy until you find a load you can lift several times before you sweat or get fatigued. If you can complete 10-12 reps without any problems, increase the intensity. If you can't do even five or six, cut it down.
  • Although becoming uncomfortable is part of the process of building muscle mass, don't lift weights that make you weak, sick, or faint. Starting slowly is nothing to be ashamed of. Choose something quiet to get stronger and stronger.
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Step 5. Train in the correct postures

Adopt the ideal positions to do the exercises and thus optimize the effects and protect yourself from injuries while lifting weights. Also, remember the tips below when choosing the ideal load for your fitness:

  • Lift weight in controlled movements, without using body momentum.
  • Do at least 6-8 repetitions of each exercise. If you can't, it's because the load is too heavy.

Tips

  • Train in an environment where mirrors are available to monitor posture and exercise. Be careful not to screech your body to lift the weights - keep an eye on the line the dumbbells make when you move them and try to make smooth movements. Also, contract your abdomen, straighten your back, and don't hold your breath. This part is essential for you not to get injured.
  • Do as many compound exercises as you can.
  • Always stretch before and after training so you don't get injured. Also, if you warm up, you'll have fatigued muscles in less time.
  • You can "play" with an exercise ball to train your arms and build muscle in a more fun and relaxed way. Play it with your hands for a few minutes, as if you were in a basketball game, until you get tired. You can even do this at home, in front of the television.
  • Eat well, get plenty of sleep and stay hydrated. There is no ideal minimum amount of water to drink, but you can keep an eye on the color of your urine to see if you need more: if it's dark. Also, if you're eating well (low in sodium and high in vegetables), don't overdo the water - or you could get cramps.
  • You won't get good effects if you sleep a few hours a night.
  • Train with a friend to get distracted and have fun and get more motivated.

Notices

  • Don't take steroids. They affect how the body works inside and out.
  • Understand the difference between "good pains" and "bad pains". If you feel pain when training, but you can still lift weights, the situation is under control. On the other hand, if you reach a point where you can no longer repeat the movements, stop, rest and try to figure out what the problem is without forcing yourself.

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