How to Put Weight on Your Arms
Strength training will help you increase your muscle size, bone density and strength in your arms and shoulders. The amount of size you get depends on your training frequency, recovery period, nutrition and genetics, according to Juan Carlos Santana, director of the Institute of Human Performance. You can use a variety of tools and methods to increase your arm size and weight, such as dumbbells, kettlebells or your own body weight. Instead of performing isolated arm exercises, incorporate the full-body method to increase full-body strength and avoid boredom in exercise, Santana recommends.
Instructions
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Curl and Press
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1
Hold two 20-pound dumbbells by your sides and stand with your legs about hip-width apart. Curl your arms up with your knuckles facing to your sides and press the dumbbells above your head in one smooth movement.
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2
Tighten your buttocks and brace your abdominal muscles as you hold the position for two seconds. Lower the weights toward your shoulders and return to starting position.
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3
Perform 10 to 12 reps for three sets. Place your right foot in front of you in the second set, and place your left foot in front of you in the third set.
Kettlebell Swings
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4
Hold a 30-pound kettlebell in your right hand and stand with your legs hip-width apart. Hold the kettlebell hanging down in front of your pelvis with your right shoulder slightly rotated so that your knuckles are facing to your left.
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5
Bend your knees slightly, then bend forward at your hips. Swing the kettlebell between your legs and push your buttocks forward as you swing the weight up until your arm is parallel to the floor. Rotate your arm as you swing up so that your knuckles are facing to your right. Exhale as you lift up.
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6
Swing the kettlebell between your legs and rotate your arm internally. Perform 20 swings per arm for two to three sets.
Pull-ups
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7
Stand beneath a pull-up bar that is about one to two feet above your head. Jump up and grab the bar with both hands with your knuckles facing toward you. Place your hands about as wide as your shoulders.
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Exhale and pull yourself up until your head clears the bar. Lower your body down until your arms are slightly bent or fully extended.
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Perform 10 to 12 reps for three sets. Do not arch your back or stick you neck forward.
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Tips & Warnings
Dietitian Ellen Coleman, author of "Ultimate Sports Nutrition," recommends you to eat a post-workout meal within 30 minutes after your workout. The meal should consist of carbohydrates, lean protein and very little or no fat. This helps your body speed up recovery as it repairs your muscle tissues and replenishes nutrients to your cells.
References
- Photo Credit weights and measures image by John Sfondilias from Fotolia.com
