how to make a good arm muscle ?

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saynow111
saynow111 Posts: 137 Member
in Fitness and Exercise

i can make push up and my body weight is over 100 kgs

i have dumbells 5 kg , 8 Kgs ,10 kgs

2 dumbells from each weight

any good exercises i can make to have strong arm muscles

how many rest days should i have per week ?

nowdays i barely can make 20 push up

i cant even reach the 20 push up

i can do 15 push ups may be

i never focused and did arm muscle exercises

i even bought the dumbells and didnt use them alot

thank you

Answers

  • charliemuscles
    charliemuscles Posts: 4 Member

    mad respect for putting in the work brother. 15 push ups at over 100 is not nothing, man. That’s strength already in progress. If you got dumbbells you’re already set up nice for arm work. Since you’re starting out, bicep curls and hammer curls helped me in the past. and if you’ve got a chair or bench, dumbbell rows too.

  • saynow111
    saynow111 Posts: 137 Member
    https://community.myfitnesspal.com/en/discussion/comment/48676778#Comment_48676778

    what would be my routine ?

    and how long should it last ?

    day and day off

    or 2 days 1 day off

    or 3 days and day off

    how long should i exercise to get a good nice arm muscle ?

    thank you really

  • reggaereggie
    reggaereggie Posts: 27 Member
    https://community.myfitnesspal.com/en/discussion/comment/48676815#Comment_48676815

    Aim for 3 workout days per week for arms, but stay active with light walking or stretching. Muscles grow during rest.

  • nossmf
    nossmf Posts: 14,636 Member

    This thread helps teach the basics of setting up a routine, including sets, reps, rest times, rest days, and more:

    how-to-set-up-a-weightlifting-routine

    As mentioned by @reggaereggie aiming for 3 days per week is a good start for beginners. However, you will see more progress for your arms if you work on more than just your arms. A full body routine is ideal, because part of the growth process is the hormones released by a muscle that's worked, and the larger muscles in your chest, back and legs release more of the hormone than the small muscles of the arms and shoulders.

    This thread contains a bunch of ready-made lifting programs, including ones which require only DB's, even ones which require no equipment at all, only your body vs gravity:

    which-lifting-program-is-the-best-for-you

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