Get Your Arms in Great Shape
Want to sculpt yourself some arms you can be proud of? You can get great arms by following these easy steps.
Steps
- Lift weights. You can buy them, borrow them, or get a gym membership. By doing this, you can build weight in muscle. If you don't have access to weights, you can substitute them with {{safesubst:#invoke:convert|convert}} bottles filled with water.
- Do exercises that you are comfortable with. Try abdominal work with the weights, along with your triceps. The more muscle that you build in the arms, the heavier you will go in weights.
- Work your arms out at most three days a week. Pumping iron more than three days a week can lead to overtraining, which is perhaps worse for your muscles than not lifting at all. If you are a beginner, you should focus on compound exercises like push ups and pull ups which work your triceps and biceps rather than isolating your arms (3 days a week). If you are an advanced bodybuilder, you may wish to perform an intense arm workout once or twice a week.
- Make sure to eat healthy. Eat lots of fruits and vegetables throughout the day. Additionally, eat 0.75 - 1 gram of protein for every pound of bodyweight every day. (if you weigh 150 pounds, eat between 115 and 150 grams of protein every day).
- Sleep. Your body needs sleep to replenish itself, not to mention to rebuild your muscles. Strive to go to sleep as early as you can, and try to wake up naturally. If you need to wake up at six every morning, go to sleep even earlier!
Tips
- Be persistent and patient.
- If you've never worked out before then you should be careful when first attempting it. If you can, get yourself a trainer or someone to help you out, maybe even a friend who wants to get into shape who you can go to the gym with regularly.
- You do not need to constantly workout to see results, in fact, doing so will most likely hinder your progress. Muscles need time to recuperate so that they can rebuild themselves stronger than they were before.
- For those who have never worked out and don't know how much weight to use, make sure you use enough weight that attempting the exercise is a challenge, but not so much that you can't complete your whole routine.
- If you're like most people you won't just be working out your arms but your back, shoulders, chest, legs, etc. You should ideally set aside one workout a week for your arms and spend other days of the week working out different areas.
- There are many excellent arm exercises out there: Standing Barbell Curls, Standing Dumbbell Curls Dumbbell, Hammer Curls, Dumbbell Concentration Curls, Pulley Push-downs, Lying Barbell Triceps Extension, Dumbbell Triceps Extension, Standing Barbell Triceps Extension, Preacher Curls, Reverse Barbell Preacher Curls, Reverse Barbell Curls, Barbell Wrist Curl. These exercises are all excellent and can be used to exercise the whole arm including your Biceps, Triceps, and Forearms. Just Google any of the ones in the list to see a picture or find a description of how each is performed.
- There are many exercises that you can do so make sure that you incorporate them into your workout if you want to sculpt yourself some decent looking arms.
Warnings
- Don't over-train. Your muscles need time to recuperate. Doing so can cause you to injure yourself.
- Never use steroids! Try not to use any sort of enhancing drug.
- Don't over stress yourself. The last thing you want is to injure yourself while working out. Working out should feel good, not painful. So don't push yourself too far.
Things You'll Need
- Weights.
- Two 1-liter water bottles.
