How to Workout to Increase Arm Muscles

Arms with strong muscles will help you look strong and have a strong appearance. Besides, having strong arms also helps you to do some heavy things like moving large furniture and pushing an engineless car to safety without any difficulty. After doing exercises to help develop biceps, you also need to work out the back, chest, and shoulders. This article will guide you through some exercises and how to change your habits to help develop biceps muscles.

Table of Contents

Exclusive workout for biceps

Double weight lifting. Lifting doubles strengthens the upper biceps muscles. You will hold dumbbells in your hands and straighten your arms. Lift the dumbbell up toward your shoulders. Pause for a moment and lower your hand.

Try to do the move two or three times with 8-12 repetitions each.

Lift the dumbbells and lower them behind your head to work your biceps. Stand up straight with your feet shoulder-width apart and lift the dumbbells overhead with your wrists inward. Lower the dumbbells behind your head so your elbows are up, then lift the dumbbells over your head and extend your elbows. ^{[1] X Research Source}

Do 3 to 5 reps, with 8-12 reps each.

Note: You can also do this exercise by using both hands to lower the weight and raise it overhead.

Perform a wrist-bending weightlifting exercise to train the forearm. Forearm training is also very important. Wrist flexion weightlifting helps strengthen wrists and forearms, contributing to improved hand strength. To do this move, you will sit down and hold dumbbells in your hands. Place your hands on your thighs with your wrists reaching beyond the edge of your knees. Bend your wrist and lower it down, but don’t move your forearm. ^{[2] X Research Source}

Do 2 or 3 reps with 8-12 reps each.

Strengthen biceps with compound exercises

Lift a pair of dumbbells and stretch your arms overhead to work your biceps and shoulders. ^{[3] X Research Source} The biceps is one of the major muscle groups in the arm, and shoulder training increases overall strength. Stand with your feet shoulder-width apart and hold the dumbbells at either side of your body with your arms extended and palms facing in, raise the dumbbells to your chest, then straighten your arms and bring the dumbbells over your head before bringing the dumbbells up. return to the original position.

Do 3-5 reps with 8-12 reps each. Rest for about 45 seconds between sets.
You can also do this exercise with dumbbells or barbells.

Pull up bar to train biceps and back. This exercise mainly works the shoulder muscles, but it also helps strengthen the biceps. Hold the crossbar with both hands and shoulder width apart with palms facing you. Use your arms to raise your body until your chin is above the bar, then slowly lower your body back to the starting position. ^{[4] X Research Sources}

Do 4-5 reps with 8-12 reps each.

Tip: You can increase the difficulty of the exercise by adding weights.

Push-up. Push-ups are a great exercise for chest, back, and abdominal muscles and contribute to improving biceps. ^{[5] X Research Source} To do push-ups, you will place your hands below your body and slightly outside your shoulders. Straighten the rest of the body. Lower your body by bending your elbows until they almost touch the floor. Next, raise your body until your arms are straight.

Try to do push-ups as many times as you can and stay in the right position.

Lifestyle change

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Don’t take in too many calories. You may think that in order to gain muscle, you should eat more calories than usual. Eating more calories does not mean making muscles bigger. In contrast, calories cause body fat to increase and cover up muscle. It is important that you choose a diet that helps to tone your body, so that large muscles are more visible.

Prepare balanced meals with plenty of fruits and vegetables, whole grains, healthy fats, and lean meats.
Avoid white sugar and flour, fried foods and high-calorie foods that increase body fat.

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Add more protein. Protein helps the body build muscle; So, when you want to gain muscle, make sure protein is the main ingredient in your diet. Try to increase the amount of protein you eat each day to build more muscle.

Choose fish, chicken, lean beef, pork, and other meats that provide protein for the body. Eggs are also an excellent source of protein.
Legumes, seeds, and vegetables are all good sources of protein for vegetarians.
You can also get other protein sources with dairy products, like milk, cottage cheese and yogurt.

Tip: Consider adding a protein powder, like whey, to your diet. Whey powder is a by-product of cheese that helps in muscle growth.

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Pay attention to rest. During muscle training, rest periods are just as important as training. Get 7-9 hours of sleep on a workout day, and avoid overdoing it with activities that use your biceps.

You’ve probably worked out enough if you’re feeling muscle fatigue while at the gym. However, if your arms still feel tired after you’ve been out of the gym for a long time, it’s a sign that you’re overtraining your muscles, and this can actually slow down muscle growth. hand.

Basic notes when practicing

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Full body workout. Train the entire muscle mass with compound exercises that don’t just focus on the biceps. If you want to lift weights and weights, you’ll also need to work your shoulders, chest, and back. If you don’t want to work your legs and core, you’ll have big arms and a small lower body. ^{[6] X Research Source}

Do effective compound exercises that strengthen the biceps and work other muscle areas. Pull-ups and push-ups are both exercises that tone the abdominal muscles and help strengthen the arms.

Tip: On non-arm days, you can work other muscle groups in your legs, back, and abs. This way, you will be building strength while the biceps muscles recover.

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Exercise twice per week. Many people think that working out every day makes muscles bigger, but muscle mass only forms when the body is rested between training sessions. Your muscles get stronger when you rest between lifts, allowing you to gradually lift heavier weights. If you don’t rest your muscles, especially your biceps, you’ll end up overtraining and slow to see results.

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Workout for 30 minutes each session. For the same reason, you should only exercise once or twice a week and each session lasts about 30 minutes. Exercising for more than 30 minutes per session increases the risk of damage to ligaments, joints, and tendons. High-intensity interval training sessions are the best choice for muscle growth goals.

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Do your best while working out. Choose weights with a weight you can lift, and make sure your workout is as intense as possible. Bodybuilders call this “work to the max,” as this means you’ll either lift heavy weights to the point of “going out” or not be able to complete the exercise after 5-8 reps. When your arms are stronger, and you feel that lifting weights is no longer difficult, increase the weight.

If you’re new to lifting weights, it’s a good idea to lift lighter weights before moving on to heavier weights. Don’t start with weights that are too heavy for you to handle. Instead, choose lighter weights so you can do at least 8-12 reps.
Find weights that make you “work out” by trying different types of weights until you find one that you can lift multiple times before getting tired and unable to lift any more. If you can do 10-12 reps without difficulty or fatigue, increase the weight. If you can’t complete 5-6 reps before giving up, reduce the weight.
While extreme discomfort is inevitable during muscle training, you shouldn’t lift weights so heavy that you feel sick or faint. Don’t feel ashamed to start with light weights. Lift moderately light weights first, and gradually you’ll have enough strength to lift heavier weights.

Combine high and low intensity exercise. Instead of performing exercises with heavy weights that only make you perform a movement a few times, choose lighter weights and increase the number of repetitions. High-intensity exercise helps muscles grow more and is used by bodybuilders for faster muscle growth.

For example, you could do 8 sets of double weights that are 50% of your maximum lift. So you have completed a set of exercises. Keep trying to complete 5-6 reps in the workout.

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Practice correct posture. To get the maximum benefit from your workout and avoid injury, you need to be in the correct posture when lifting weights. Besides, to lift weights suitable for your fitness, apply the following tips when lifting weights:

Lift weights with controlled movements, rather than using impulses to lift weights.
Make sure you can complete each exercise with at least 6-8 repetitions. If you can’t do that many reps, perhaps the weights you’re using are too heavy.

Advice

You will not be in good health if you sleep only 4 hours.
Always stretch before and after exercise. You could get injured if you don’t do this. The warm-up will make the muscles fatigue faster.
Try to do compound exercises regularly.
A smart and almost effortless way to work out your biceps is to throw a dumbbell ball. Just by throwing the dumbbell with your hands as if you were playing with it, you can practice for several minutes straight without getting tired, depending on the weight of the ball. This is a form of distraction/exercise that you can do at home, such as while watching television.
Practice where you can see yourself in the mirror. This will help you know if you are doing the correct movement and posture. Try not to tilt or sway your body to support the lift – watch how you lift and try to create a smooth curve. Besides, you need to make sure to keep your stomach flat, your back straight, and not hold your breath. Correct posture is very important; otherwise, you may be injured.
Eat and sleep enough. Hydration for the body is very important. There is no set minimum amount of water you should drink, but dark urine is a sign that you need more water. If eaten properly (low salt, more vegetables), drinking a lot of water can cause cramps.
Exercise with a friend. That way, you won’t feel like you’re working out. Moreover, training is also more fun when you have friends.
You can measure your arm once per week to track progress.

Warning

Avoid steroids, or the body will be disturbed from the inside out.
Know the difference between “good pain” and “bad pain”; If you feel pain when you try to exercise but can still lift weights, that’s good pain. If you feel so much pain that you can’t perform a movement, stop, rest, and try to figure out the cause; Don’t try too hard when having bad pain, or you will get serious injury.

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