How to Get Strong Arm Muscles

An attractive, healthy physique is a balanced physique---including strong arms.

Big, strong, muscular arms are what define your physique, but lifting weights will only take you so far. To build the arms you've always dreamed of, you must also adapt your lifestyle and eating habits. One mistake often made is to focus solely on the biceps muscles. The biceps make up about one-third of the upper arm muscle, with the triceps commanding two-thirds. Work out your arms with this in mind to build balanced, powerful arms that retain their full range of movement.

Instructions

1. Create a training program. For hypertrophy---increased muscle size---perform eight to 12 reps and three to five sets of each exercise. To work your biceps, perform biceps curls, hammer curls and reverse curls. For your triceps, perform overhead arm extensions, dips and close-grip bench presses. The weight should be sufficiently heavy to ensure your last rep is performed to failure.

   Allow at least three days of rest before training your arms again. In the meantime, work different muscle groups in each session. Give your body at least two complete days of rest each week.

2. Adapt your diet. A diet rich in protein will provide your muscles with the fuel to repair. Consume at least 1 g of protein per pound of body weight every day to speed up recovery and promote muscle gains. Complex---or low glycemic index---carbohydrates should also be a staple to provide a sustained and slow-releasing sources of energy. Fiber is needed to promote healthy digestion and regulate proper insulin response. A healthy body will promote gaining arm strength faster than an unhealthy body.

3. Get plenty of sleep. When you sleep, your body kicks into action and begins repairing your damaged muscle tissues. Get a minimum of eight hours sleep per night, and drink a protein shake before bed to aid recovery further.

4. Keep track of your progress using a journal, and work out with a friend or trainer to help you stay on track.

Tips & Warnings

• Engage you core, and keep your trunk fixed when exercising with free weights.

• Work within your body's capabilities; keeping good form is more important than lifting heavy weights.

• Always consult your doctor or physician before significantly changing your exercise habits.

References

• Lose Fat, Gain Muscle: How To Do It
• How to Build Muscle: The Definitive Guide to Building Muscle

Resources

• Build Muscle