Developing width to your arms requires building the most prominent of the arm muscles, including the biceps brachii, or biceps, the triceps brachii, or triceps, and the wrist extensors and flexors. Along with eating a well-balanced diet, performing resistance exercises on a regular basis will help you build the thick, well-defined arms that you desire. Seek advice from a personal trainer to develop a personalized program.
Step 1
Perform a biceps exercise, such as dumbbell curls or preacher curls, a triceps exercise, such as triceps extension or triceps pulldowns, and wrist curls and extensions every Monday, Wednesday and Friday for 12 weeks. Alternatively, you can train on Sundays, Tuesdays and Thursdays; Tuesdays, Thursdays and Saturdays; or Wednesdays, Fridays and Sundays.
Step 2
Complete three sets of 12 repetitions for each exercise during the first three weeks, resting for one to two minutes between sets and exercises. Increase the weight if completing all the sets and repetitions for a full week is easy, and decrease the weight if you can't complete all the sets and repetitions for a full week.
Step 3
Perform four sets of 10 repetitions during weeks four, five and six, starting with slightly more weight for each exercise than you used during the third week of the program.
Step 4
Complete five sets of eight repetitions during weeks seven through nine, resting for two to three minutes between sets and exercises. Use slightly more weight than you used during the sixth week and adjust accordingly.
Step 5
Perform six sets of six repetitions during the last three weeks, starting with slightly more resistance for each exercise than you used during the ninth week.
Step 6
Rest during the 13th week, then start the program again during the 14th week. Start with the same weight during each three-week segment that you finished with during the corresponding segment during the first 12-week program.
Tips and Warnings
- Perform an aerobic activity and dynamic stretches before each training session to warm up and static stretches to cool down after each workout. Train with a partner to provide encouragement and motivation.
- Participating in a bodybuilding program can cause musculoskeletal injuries, so consult your doctor if any exercise causes pain other than slight muscle soreness.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle, Thomas Baechle; 2004
- ExRx.net: Upper-Arm Exercise Menu
- ExRx.net: Forearm Exercise Menu
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