How to Build Muscle on Arms Fast
Building big arms may be a dream for amateur bodybuilders or gym enthusiasts. Building up your biceps and triceps, however, requires more than just lifting weights. It includes proper lifting techniques, adequate rest and changing your diet to include eating protein at the right times. By combining these factors and staying dedicated to the routine, you will build muscle on your arms quickly.
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Instructions
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Ensure that your diet includes significant amounts of protein. Protein is essential to helping repair and build your muscles. Lifting weights without eating enough protein will cause your body to burn fat but not build muscle.
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Lift weights using low repetitions but high resistance. High resistance will promote muscle fatigue in your arms, essentially tearing the small muscle fibers so that larger ones will be created. Because high resistance is strenuous, however, it is essential to do a lower number of repetitions in order to prevent injury.
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Dumb bells are great for building big arms. Choose exercises that force your arms through the complete range of motion and do them using slow, controlled movements. Make sure you work out each major muscle--the triceps, biceps, deltoids and forearms.
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Nuts are a good source of protein. Take protein supplements with sugar immediately after working out your arms. The sugar will help to rapidly deliver the protein to your arm muscles, which will be starving for resources to repair and recover. Drinks or shakes with whey protein are the fastest protein delivery method.
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Rest your arms for at least one full day between workouts. The majority of muscle growth takes place during the rest and recovery period. Working your arms two days in a row can prevent repair and may even cause an injury.
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References
- Photo Credit muscle body image by chrisharvey from Fotolia.com weights image by jimcox40 from Fotolia.com protéines de soja image by Claudio Calcagno from Fotolia.com
