How to Enlarge Arms Without Workout Equipment
Well-developed arm muscles are a major fitness goal of many men and women. Whether you're looking to have more definition or less flab or you hope to compete in fitness and bodybuilding competitions, the arms are one of the key areas of attention. Developing and enlarging arm muscles can be challenging, especially without equipment, but with determination and creativity it is possible.
Instructions
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Motivate yourself. This is the most important step. If you lose motivation to work out, you can easily relapse into old habits. Figure out why you want larger or stronger arms, and keep that incentive close in mind.
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Set a workout schedule and stick to it. Put reminders where you'll see them. Set alarms and notifications on your phone or computer. Do whatever it takes to stick with your program.
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Diet to gain mass. You won't bulk up without proper nutrition. Eat a lot of protein, good fats and more calories than you burn during the day. Make sure to take in at least the recommended daily value of each vitamin. Many online resources can help you with your diet, but start by taking in plenty of water, a multivitamin, egg whites, chicken, turkey, lean red meats, fish and oatmeal.
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Befriend the push-up. The best exercise to enlarge your arms without workout equipment is one you've known since gym class. Lay with your chest on the floor, place your hands at shoulder width with palms on the ground and begin.
For best results perform push-ups with your arms at different angles from your body and with your hands at different angles. This will target different muscle groups in your arms and shoulders. Also try performing them slowly with a lower number of reps, which will build muscle mass rather than muscle endurance.
For a greater challenge, put your feet on a chair. This will increase the exercise's range of motion and work muscle groups more efficiently.
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Find a place to do pull-ups. Some door frames are sturdy enough to hang on, or you may need to find a suitable tree branch. Grab the structure with an underhand grip, with hands about shoulder-width apart, and pull yourself up. This is an excellent workout for biceps, upper back and shoulders.
As with push-ups, try to do pull-ups slowly and consistently. This will help strengthen muscles and build muscle mass more efficiently. If you can't find a solid door frame or tree branch, you can often find something that will work at a local playground or park.
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Create makeshift weights. A backpack, or anything with a handle or a strap, can serve as the next best thing to a set of dumbbells. Fill it with books or other items and perform exercises just as you would with a standard dumbbell. You can do bicep curls, chest presses, French presses and others. Another alternative: fill empty milk jugs with sand to the weight you prefer.
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Perform chair dips. Sit on the edge of a chair with your feet together. Place your hands on the seat beside your thighs, keeping your feet flat on the floor. Slide your body off of the chair and bend your elbows, lowering yourself toward the floor. Straighten your arms and raise your body back to the start position. This exercise targets your triceps.
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Consider supplements. Search the internet or your local nutrition store for the product that best suits you and your tastes. Try to include whey protein on your shopping list, since protein contributes greatly to gaining muscle.
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Tips & Warnings
Record your workouts and your progress. Documenting what you do will help you improve.
