Tips to build muscle in arms.
santandr77
Posts: 38 Member
Can anyone help me build tone arms. Help
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Replies
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Eat at a caloric surplus (slightly higher than maintenance) or just at maintenance (hard to do) and then lift heavy (ie low rep high weight multiple sets), Dumbell or barbell curls, dumbell hammer curls and supinated curls for biceps. Dumbell kickbacks, Dumbell tricep extensions and tricep dips for triceps. Might want to do some shoulder work as well with either a military press or some sort of side-raise or shrug. Do something like 5 sets for each musclegroup with reps in the range of 5-8 to exhaustion.
If you don't want to build muscle you just want strength gains and some firmness then you can do that without the caloric surplus but you won't actually build muscle that way.5 -
Aaron_K123 wrote: »Eat at a caloric surplus (slightly higher than maintenance) or just at maintenance (hard to do) and then lift heavy (ie low rep high weight multiple sets), Dumbell or barbell curls, dumbell hammer curls and supinated curls for biceps. Dumbell kickbacks, Dumbell tricep extensions and tricep dips for triceps. Might want to do some shoulder work as well with either a military press or some sort of side-raise or shrug. Do something like 5 sets for each musclegroup with reps in the range of 5-8 to exhaustion.
If you don't want to build muscle you just want strength gains and some firmness then you can do that without the caloric surplus but you won't actually build muscle that way.
I agree with most of this however personally I have seen better results from utilizing high rep/pump style training for arms. Although over the years I have used a mix of methods including heavy weights/low reps.0 -
trigden1991 wrote: »Aaron_K123 wrote: »Eat at a caloric surplus (slightly higher than maintenance) or just at maintenance (hard to do) and then lift heavy (ie low rep high weight multiple sets), Dumbell or barbell curls, dumbell hammer curls and supinated curls for biceps. Dumbell kickbacks, Dumbell tricep extensions and tricep dips for triceps. Might want to do some shoulder work as well with either a military press or some sort of side-raise or shrug. Do something like 5 sets for each musclegroup with reps in the range of 5-8 to exhaustion.
If you don't want to build muscle you just want strength gains and some firmness then you can do that without the caloric surplus but you won't actually build muscle that way.
I agree with most of this however personally I have seen better results from utilizing high rep/pump style training for arms. Although over the years I have used a mix of methods including heavy weights/low reps.
Yeah thats fair, I think for progression its important to mix it up now and again and not just do the same thing month after month after month. Find that discomfort and work on it. Do some low rep high weight for a bit, then do higher rep lower weight and work on endurance then change up the exercises etc etc. Bottom line though I've trained muscles to maintain them not to build them, you look considerably more muscular than I do so in terms of experience building muscle I'd have to bow to your experience there.1 -
Aaron_K123 wrote: »Yeah thats fair, I think for progression its important to mix it up now and again and not just do the same thing month after month after month. Find that discomfort and work on it. Do some low rep high weight for a bit, then do higher rep lower weight and work on endurance then change up the exercises etc etc. Bottom line though I've trained muscles to maintain them not to build them, you look considerably more muscular than I do so in terms of experience building muscle I'd have to bow to your experience there.
Couldn't agree more about progression. Thanks for the compliment there as well!0 -
In addition to previous comments, I find upright rows and lateral raises built my delts up quite nicely.0
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Personally, I would work all of your upper body. This way you are hitting multiple muscle groups, especially focusing on compound moves which will provide you with the greatest strength gains and help burn more calories.0
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Resistance training and nutrition. Nutrition depends on where your body fat currently is. If your body fat is high focus on reducing fat first. Simply losing body fat really makes your muscles look bigger. You cannot spot reduce fat though. So if fat loss is your goal, focus on being on a caloric deficit while resistance training. Then focus on building muscle mass once you get to within 2% of your desired body fat. Your results will be much quicker.0
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Swimming really tones my arms. Strength training and press ups/pull ups would also help.0
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santandr77 wrote: »Can anyone help me build tone arms. Help
Need some clarification. Do you want larger arm muscles.. or are you happy with their size and simply want to reduce the fat or loose skin covering the muscles?
Let's assume those are the only 2 options.
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Pink weights1
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Aaron_K123 wrote: »
Purple is borderline but ok1 -
Yoga arms are really a thing! I love lifting, but have noticed more arm/shoulder definition since I started doing Ashtanga yoga a few times a week as well.1
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You could try kayaking, canoeing and/or rowing.0
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