how can i gain weight in my arms?

Question

i have pretty disgustingly thin twigs for arms (haha) and it sounds crazy to gain weight on the arms, but i hate how thin they are!! (i'm naturally pretty tiny and gaining weight is just not that easy for me) maybe lifting weights or doing pushups so i can get some muscle on them would work?? don't laugh..just help me out. :)thanks!

Answer 1

You can try a few exercises listed below, but, do not be in a hurry. Start with light weights. Increase the weight only when you are able to do five or more sets with great ease.

Exercise 1:

a) Stand facing the wall with your feet 2 feet away from the wall.

b) Place your hands flat on the wall with your palms facing the wall and

upwards.

c) Breathe in as you bend your elbows and lean towards the wall. Keep your back

straight and aim to touch the wall with your nose.

d) Hold firmly. Then come back to the original position.

Exercise 2:

a) Stand with your feet 2 feet apart.

b) Hold the dumbbells close to the thigh, palms facing forward.

c) Breathe out as you slowly raise the dumbbells towards then shoulders,

flexing the elbows, keeping your arms close to your body.

d) Hold briefly. Inhale as you lower the weight to resting position.

Exercise 3:

a) Stand as in ex.2.

b) Hold a dumbbell in your right hand, palms facing inward. Lift the dumbbell

straight up.

c) Lower the dumbbell behind your neck in between your shoulder blades.

d) Again, lift the dumbbell back and exhale while doing so.

Exercise 4:

a) Stand as in ex.2.

b) Lift a pair of dumbbells and hold them at the level of shoulders with your

palms facing forward.

c) Raise your arms upward towards the ceiling and keep exhaling.

d) Come back to the original position and while doing so, inhale.

Exercise 5:

a) Stand as in ex.2

b) With your palms facing inwards, hold the pair of dumbbells

c) Bend your elbows about 30-40 degrees.

d) Extend your arms outward in a semi circle and keep breathing out while you

do so.

e) Hold briefly.

f) As you lower the weights to the front of the thighs, keep breathing in.

These exercises were given to me by a physiotherapist .

Answer 2

Use them a lot. Weight training is number one favourite, however you have to train the whole body as if you leave out the legs, you limit growth on the arms and if you leave out the trunk (core) you limit the amount of weight you can safely lift in the future.

There are many many methods of such training. www.muscletalk.com is one site I can think of off the top of my head. There are plenty more however.

Low reps high weight (near maximum) are said to build mass-no more than 5 reps, in 4 to 5 sets. Weight that you can pump 12 times will give you strength more than size and weights you can do 15-25 of will tone up and build endurance. If heavy weight training, muscles need 48-72 hours for repair including a proper protein rich diet. Cardio work can be done more frequently.

My own method (I'm not an athlete) was to use high intensity stuff twice a week and cardio most days. But I'm not a body builder. I did find it helpful to concentrate on what I wanted to be able to do rather than how I looked, as I have fat and will never see a 6 pack without either surgery or 5 years of a very strict harsh regime (not interested). So I focussed on being able to do chinups, wide arm chinups, handstand pressups, walk the steep hills quickly round here, fast work on the punchbag in 2 minute cycles and quick (30 second) recovery) and bo (staff) sparring. This has worked well for me :-).

Answer 3

Yes, Build muscle in your arms by going to the gym and doing some of their cardio workouts (ex lifting weights) its a garunteed way to gain weight (but in a good way of course :))

Answer 4

Just have at least 2 decent sized meals a day(since your a girl) and do weight lifts. Work with dumbells.

Answer 5

You probably want to focus on your triceps...and a little bit on your biceps. Triceps seem to grow faster (more noticeble) than biceps. Work your biceps and triceps twice a week. Focus on a lot of repitions with not a lot of weight. Very little breaks in between exercises.

Exercises that would be good would be overhead extensions, straight bar curls.

Answer 6

I had the same problem, so I started taking in creatine and whey protein every day. the creatine will help you retain water, and the protein will help build your mussel much faster than without. Try to take in 1.5 grams of protien for every pound you weigh throughout the day.

Answer 7

try doing exercise- this might help