what is the best and quickest way to build my arms up and make them bigger?

Question

i have medium build body,but my arms are slim. i am wanting to build my triceps and biceps up and make them bulkier. i have dumbells but no bigger weights. is there genuine supplements i can get to help?i dont want to spend months trying then find nothing works. please help me. i am not wanting bigger arms just for others eyes,but for my self confidence. i hate the way my arms are now. im not one of these guys who love themselves...i simply want to feel better about myself and be stronger also. if anyone can help,please leave a message or email me at [e-mail] thanks for your time......i better stop typing now,my little arms are getting tired lol '-)

Answer 1

If you're currently training them hard once a week try reducing the reps and increasing the weight but limit the excercises to three i.e. dumbell curls, hammer curls etc.

As for suppliments maximuscle are good but expensive. CNP are also a trusted brand. If you want lean muscle growth you're best bet would be CNP Propeptide but if you are looking to increase overall bodymass then I suggest that you use either CNP Promass or Maximuscle Progain or Cyclone (Maximuscle).

Answer 2

A seed takes many years to build into a fine oak and so does the human body. The tricep is the biggest muscle in the arm and so if you work hard on that area, your arm will appear to be bigger. I too when I was young had small arms but I trained hard and also kept myself clean of drugs (steroids). To build a better body and have good arms you must not only train using weights but also do other things like dig the garden etc. This kind of exercise uses muscles that conventional weights dont reach. Also lifting your own body weight, chin ups, dips etc is an excellent weigh of buliding a good pysique, you only have to look at the gymnast to see what great bodies they posses. Eat good healthy food, chicken, fish, nuts, fruit and drink plenty of water as that is what we are made out of. remember it takes time and if you rush you wont get big strong arms. Be strong in your mind and your body will follow. Good luck

Answer 3

Do tricep extensions and bicep curls with HEAVY weights - bread and butter exercises (simplest) are the best!!! Don't cheat while doing the exercise as good form is essential, otherwise you will just wasting your time.

Eat properly. High calories - plenty of carbs/protein. Keep fat to a minimum. 70% of bodybuilding is nutrition.

Don't be fooled by the supplements. There are no quick solutions that are legal. Even steroids has its limitations if you lack the genetic flare for building muscle. Most people have something though.

The girl who wrote the post above probably doesn't know anything about her bf steroid habits. Or she is a sales representative.

Answer 4

A serious answer...

When I started ging to the gym, I was very skinny.

My main priority was my arms... I kept lifting dumbells and a barbell practically everyday!!

My arms.. after 3 months went from 11 inches to 14 inches. Since that point in I went to understand how you should workout, but the main fundamentals IS TO LIFT THOSE WEIGHTS!!!.

From this point on I starting to work the whole body, which soon 'evened' with my arms.

For the arms, do dumbells or a barbell curl. Start off slow and light, and as you become more comftable with the technique, add more weights. Please focus on other body parts also... otherwise you would look uneven to say the least. You dont want nice solid, strong arms with a flat chest now do you?

For extra guidance, make sure you give the body everything it needs. Gets some protein, vitimins... you know the drill!!

Those supplements like protein shakes and weight gainers can help you, but they are not 'magic', you still need to work out!!! You cant expect to drink a pint of it and expect you arms to magically appear.

Lastly, I want to say this even if you havent even thought about it... but keep away from the Steroids!!!

For more guidance go to bodybuilding.com
*They may have some more advice for you and of course nutrition. Also pictures, etcetcetc

All the best!!

/// extra added

about "cymru lover"

Firstly, as I am not the sort that likes to argue and all but his answer is good!! He as mentioned things that I havent and I totally agree with him on the Creatine!!

Howver, I dont know anyone that has mentioned Steroids apart from me here, so I believe he is refering to me.
---- I havent 'accused you' of anything!!!

If you look at my comment above, I am not telling you to go on them, I am telling you to stay away from them. I only mentioned the Steroids because no one else have, and although I dont know you, I just wanted to make it clear that they ARE NOT worth it.

At the end of the day, all I know of you is your question, and you may not have even thought about the 'drug' side of things. However, when people get really desperate for results, you'd be surpried what people will do!!!

Again, I am not saying anything bad about you because I dont know you, but my answer was just reviewing what I went through to get results on the arms. I wanted to include the 'drug' side and say it is silly to consider them!!! -- etcetcetc. Nothing personal here right?

I have never touched anything such as them... and it will be best in the long run if you dont to... thats really all I am trying to say.

I have been gym-in for about 5 years and my body is muscular. I aint trying to be a Pro Bodybuilder, but my body is perfect for speed, agility, flexibility, stamina, etc. An ideal body for real wrestling and I am happy!!

Train hard, eat smart!!

Take care

Answer 5

Hi, Being accussed of taking steriods by one of your answerees isn't good!!... for the benefit of sanjuro or who ever you are!.... i would never touch the stuff as i still would like to be around when i'm thirty !!!.... don't touch the stuff,... some people in the gym that are on em and yes they are massive, but they also must have the balls of a squirel and don't give a **** about there long term health!!

i'm not big... bigger than average but not like the hulk, nor do i want to be..... i'm 6ft 2 and weight 13st 10lbs...... ideally i want to get to 14st 6lbs... and that'll do me grand

i was merely stating that CNP promass and Propeptide have worked for me, and doing 3 exercises on alternate days has worked wounders..... but again i stress for me!.... what works for one doesn't work for another... so it's trial and error.....

i suggest doing bicep's and deltoids (21's, hammer curls)monday
triceps and chest on a tuesday
break wednesday
back thursady (also do 21's on your biceps)
friday legs
saturday (do a session on a weaker body part - but don't over do!)

to gain mass you need heavy weight at lower reps.... if you can get 6 - 8 out thats good.....


good luck and don't cheat!!! steriods will put you in an early grave!!... it takes years to sculpt a body.....

good luck.... and as for the suggestion about taking creatine.... stay away from loading that into your body.... all it does is make your muscle retain water...... so you look bigger.... you come off the stuff and you'll deflate!!!

good some good quality protein down you (the leading brand is maximuscle - but i fgind it to expensive and to sweet.... plus it gives me bad skin... but i know plenty of people who take it and it's good stuff)

and do the exersices properly.... don't think oooh it's starting to hurt so i'll stop... keep going get 2-4 reps more out.

lastly don't just train your arms ...you'll look very strange and disproportionate!

good luck

Answer 6

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Answer 7

theres no point just working out your arms, they will become disproportionate to the rest of your body! go to the forum below and pick out a beginners routine and get down the gym. a three day split working each group of muscles once a week will suffice. eg: Monday- chest and triceps, Tuesday-back and biceps, Friday-shoulders and legs. the second link has videos showing each exercise. as said above what you eat is essential. again info on this is at the first link.

Answer 8

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Answer 9

You don’t need to exercise for hours on end. Short, sharp sets of exercise will produce better results when you work hard. Get a bypassing rope, skip for two minutes, do push ups for about a minute, skip for two minutes, rest for one minute. Then change the push approximately something else like sit ups along with do the set again. Repeat it five times and it’s an instant, effective workout that will improve results than a long operate or swim.

Answer 10

Well go to your local GNC (General Nutrition Center) and get creatine. It comes in shakes, pills and liquid. Use heavy weights and low reps. Be sure you alternate body parts to give the worked groups a break in between. For example: On Monday's work your back biceps and legs, on Tuesdays work the chest shoulders and triceps. take Wednesdays to do cardio training, treadmill etc... then Thursday: Back Biceps Legs and Friday, chest shoulders and triceps. Rest on Saturday and Sunday to recoup for the next week.