Building arm muscles fast takes work and constant discipline in the gym and at home. In comparison to the rest of the body, the muscles in the arms are generally small. This means you have to work extra hard to bulk them up. By building your arm muscles, you will get more than just aesthetic appreciation. You will also improve your sport performance and perform daily tasks with more efficiency.
Step 1
Increase your intake of healthy foods. To power your workouts and promote healthy muscle growth, eat foods that are quality sources of protein, carbs and fats. Stay away from the deep-fried onion rings, ribs, pastries, candy bars and doughnuts. Eat chicken breasts, eggs, fish, lean beef, whole grains, fruits, vegetables, seeds and nuts.
Step 2
Target all areas of your arms. The biceps are the major muscles on the front of the arms and the triceps are the major muscles on the back of the arms. Building these muscles will give your arms bulk, but do not neglect your forearms. Even though they get worked every time you grip a weight, they still should be targeted for full arm development.
Perform exercises like close-grip bench presses, dips, triceps push-downs and dumbbell kickbacks for your triceps. Do barbell curls, hammer curls and concentration curls for your biceps and do reverse curls, wrist flexion and wrist extension for your forearms.
Step 3
Execute proper form with your exercises. Do not use momentum or you will take work away from your muscles. Move through a full range of motion, breathe properly and squeeze your focus muscle forcefully at the mid-point of your lift. Take the barbell curl for example. Hold the bar in front of your thighs with an underhand, shoulder-width grip. Keep your upper arms tight to your sides and lift the bar up toward your chest by bending your elbows. Do this in one smooth motion. Contract your biceps forcefully, take two full seconds to lower the bar down and repeat. Inhale as you lower the weight and exhale as you lift it.
Step 4
Lift the heaviest weights you can handle to get the fastest muscle gain. Use weights that are heavy enough to only allow you eight to 12 reps with good form. Train with a workout partner who can help you make your repetitions. Aim for three to five sets with your exercises.
Step 5
Perform multi-joint exercises to boost the size of your arms. When you do multi-joint exercises, more muscle groups are used per exercise, stimulating growth throughout the entire body--including your arms--due to the release of anabolic testosterone and growth hormone, according to Ask Men. Mix in multi-joint exercises like shoulder presses, bent-over rows, squats and deadlifts.
Step 6
Rest your arms and body adequately. Take two days off in between your arm workouts and make sure to get enough sleep. It is during sleep that your muscles are actually building. The Centers for Disease Control and Prevention recommend that adults get seven to nine hours of sleep a night.
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