How to Quickly Build Muscles on the Arms
Bodybuilders tend to take great pride in their arms, but for others, arms can be a source of insecurity. The desire to quickly build muscles on the arms is quite common, and it is not very difficult to do if approached with the proper techniques.
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Instructions
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Eat right. Building muscle mass means consuming more calories than you burn and increasing your intake of protein. To build muscle quickly, you should eat up to 1.5 grams of protein per pound of body weight per day. For a 150-pound individual, that's up to 225 grams of protein! A good rule of thumb for calories is to consume at least 10 times your body weight as the bare minimum. Doubling that amount during a period of intense weight training is more likely to build muscles quickly.
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Work (out) hard and fast. Once you've begun to increase your calories and protein, it's time to stimulate muscle growth through intense weight-training exercises. To build muscle mass quickly, focus on heavy weight and low repetitions. It shouldn't take more than about 30 minutes to shred your arms with a number of bicep and triceps exercises (see resources below).
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Get rest. As much as the desire for fast muscle development will tempt some to over-train, muscle mass actually develops while you're asleep or at rest--not at the gym. Any good plan for quickly building muscles on the arm should allow at least six hours of uninterrupted, quality sleep every day. Also, train the arms no more than three times in a week.
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Tips & Warnings
Be sure to use a variety of arm exercises, including standing and seated, one- and two-arm bicep curls and triceps extensions. Also remain balanced, as strong-looking arms require an even development of both the biceps and triceps. Use the greatest maximum weigh with which you can maintain control. Ideally, the weight should be heavy enough so that you can only perform five to eight repetitions in any one set, but not so much that you are forced to use poor form. Also, remember to release the weight as slowly as possible and go for full extensions. Women often want muscle definition, as opposed to an increase in muscle mass. This can be achieved by doing more reps with lighter weights.
