Getting thicker in your arms and legs requires strength and power exercises to stimulate muscle growth, proper nutrition to build your body and enough rest to allow your body to heal. You can use any strength and power method to get muscle growth, such as free weights, body weight or a cable machine. The National Academy of Sports Medicine recommends that you perform exercises that use multiple body parts rather than isolating one muscle group to improve full-body strength and movement patterns.
Dumbbell Squat Press
Step 1
Stand with your legs about shoulder-width apart and hold a 25-lb. dumbbell over your shoulders in each hand. Keep your elbows close to the center of your body.
Step 2
Inhale and squat down as low as you can, keeping your torso upright and your knees and feet pointing forward.
Step 3
Exhale and stand straight up without moving your spine, pressing the weights over your head as you move. Hold the end position for one second.
Step 4
Lower the weights to your shoulders and repeat the exercise for three sets of eight to 10 repetitions each.
Pushups-Pullups Combo
Step 1
Stand beneath a pullup bar, jump up and grab the bar with both hands about shoulder-width apart. Exhale and pull yourself up so that your head clears the bar.
Step 2
Inhale and lower your body until your arms are fully extended. Perform eight to 10 reps.
Step 3
Drop to the ground on your hands and feet with your hands about shoulder-width apart and your feet together. Tighten your buttocks and lower yourself until your chest and hips almost touch the ground.
Step 4
Exhale and push yourself back up without losing your body alignment. Perform eight to 10 reps. Rest for no more than one minute and repeat Steps 1 through 4 two more times.
Box Jumps
Step 1
Stand in front of stack of aerobic steps or a plyobox that is as high as your knees. Swing your arms forward and jump onto the box with your feet hip-width apart.
Step 2
Jump down to the the other side immediately and land gently with your feet in the same position. Do not round your back when you jump or land.
Step 3
Turn around to face the box and repeat the jump as quickly as you can again for three sets of 10 reps each.
Tips and Warnings
- Sports dietitian Ellen Coleman recommends that you eat a post-workout meal, preferably in liquid form for easier absorption, within 15 to 20 minutes after your workout. This provides nutrients for your body to use to repair damaged tissues and to replenish energy for your cells. The meal should consist of lean protein and unrefined carbohydrates.
- Consult your doctor before beginning any new exercise regimen, before making any dramatic changes to your diet and before taking supplements of any kind.
Things You'll Need
- Two 25-lb. dumbbells
- Plyobox or aerobic steps
References
- "NASM Essentials of Personal Fitness Training"; Micheal Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
