Getting large muscles on your arms -- or on any part of your body -- requires you to perform a combination of strength exercises that stimulates muscle growth, proper nutrition to provide energy and protein synthesis and recovery to allow your muscles to heal and grow. The barbell's balanced weight allows you to lift a large amount of weight and isolate your arm muscles for better muscle hypertrophy. The National Academy of Sports Medicine recommends that you train three non-consecutive days a week for five to eight weeks to see any significant results.
Standing Curl and Press
Step 1
Stand with your legs about shoulder-width apart, and hold a 40-lb. barbell with both hands hanging down in front of your body in an overhand grip at your shoulder distance.
Step 2
Lift the barbell up to your shoulders and press it straight up over your head without moving your body.
Step 3
Lower the barbell down to your shoulders and back to the starting position. Perform three sets of 10 to 12 reps.
Arm Curl and Extension Combo
Step 1
Stand with your legs about shoulder-width apart, and hold a 40-lb. barbell with both hands hanging down in front of your body, this time in an underhand grip at your shoulder distance.
Step 2
Curl the barbell up until your forearms bend slightly beyond 90 degrees. Hold this contraction for one second, and lower the weight at a rate of three seconds. Perform 10 to 12 reps.
Step 3
Raise the barbell over your head without changing your hand position. Bend your arm back so that the barbell is behind your head at a rate of three seconds. Do not move your body or stick your neck forward.
Step 4
Exhale and lift the weight back up. Do not move your upper arm down from its starting position. Perform 10 to 12 reps. Use the 30-lb. barbell if the 40-lb. one is too heavy. Repeat the exercise two more times.
Tips and Warnings
- Eat a meal consisting of lean protein and carbohydrates within 15 to 20 minutes after your workout, suggests dietitian Ellen Coleman, author of "Ultimate Sports Nutrition." This allows your body to replenish the cells with energy and nutrients and heal your muscles' damaged tissues. Otherwise, your body uses proteins in your body for energy by converting them into glucose.
Things You'll Need
- 40-lb. barbell
- 30-lb. barbell
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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