Do two or three sets of 8-12 repetitions.
Do between 8 and 12 reps, and 3 to 5 sets.
Repeat 8-12 times. Do two or three sets total.
Do between 8 and 12 reps, and 3 to 5 sets. Rest for about 45 seconds between sets. This exercise may also be performed with a kettle bell or barbells.
Do between 8 and 12 reps, and 4 to 5 sets.
Eat balanced meals with plenty of fruits and vegetables, whole grains, healthy fats, and lean meats. Avoid white sugar and flour, fried foods, and other high-calorie foods that may cause you to gain fat.
Choose fish, chicken, lean beef, pork, and other types of meat to supply yourself with protein. Eggs are also a great source of protein. Beans, nuts, and other vegetables are good vegetarian protein sources. Dairy, such as milk, cottage cheese, and yogurt, is another great source of protein.
You’re probably working out your muscles enough if they burn while you’re at the gym. However, if your arms keep burning long after you leave, that’s a sign you’re stressing your muscles too much, which can actually slow down the process of your arm muscles growing. [7] X Expert Source Steve Horney PT, MPT, MTC, CSCSLicensed Physical Therapist Expert Interview. 20 March 2020.
Do compound exercises that bulk up your arms while also toning other muscles. Chin-ups and push-ups, for example, strengthen your abs at the same time they are strengthening your arms.
If you are new to lifting weights, you may want to work with lower weights first before working your way up to heavier weights. Do not start off with the heaviest weights you can lift. Instead, find a lighter weight that you can do at least 8-12 reps with. Find your “train to failure” weight by experimenting with different weights until you find one you can lift several times before breaking a sweat and feeling you can’t lift it again. If you can complete 10 or 12 reps without sweating or feeling much of a burn, you should be lifting more weight. If you can’t complete five or six reps before giving up, decrease the weight. While extreme discomfort is part of building muscle mass, you shouldn’t be lifting so much weight that you feel you’re going to be sick or pass out. There’s no shame in starting at a lower weight. Start lifting a weight you can handle, and soon you’ll build up the strength required to lift heavier weights.
For example, you could do 8 dumbbell curls at 50% of your maximum weight. This would be one rep. Then you could repeat this 5 or 6 times in a workout.
Lift with controlled movements, rather than using momentum to move the weights. Be sure you are able to complete each full exercise for at least 6-8 reps. If you cannot do this many, the weights you are using may be too heavy.
