How to increase arm mass?

Question

I want to increase the mass of my arms. What type of workouts should I do. I attend college so I have an open gym with most standard equipments.

Answer 1

Do push-ups every morning and at night.

Have an energy bar (or drink) 15 minutes to a half hour before going to the gym. Before hitting the weights, I would do some simple excercises.

Also if you are going to drink water, drink propel instead.

Hope that helps

Answer 2

1

Answer 3

Push-ups work for very few people. They will give you definition but will not increase the mass of your arms. To increase the mass of your arms you need to power-lift which means lifting weights heavy enough that you can only do 3-5 repititions and you need to do at least 2-3 sets. But that's for faster results and aren't as good if you're succeptable to hernia's. If you're succeptable to hernia's i suggest doing 9-12 repititions and 4 sets. The arm work-outs i do is: 1. taking the weight and raising my arm like i'm raising my hand to ask the teacher a question. this does your deltoids & girls like broad shoulders ;>) 2. I do Bicep curls. 3. i put my elbows in the air holding the weight behind me and push the weight in the air this does my triceps although few people have told me it's bad for your elbows. 4. I just hold the weight in my hand until my fingers just can't hold it this is good for my fore-arms cuz mine are naturaly very skinny and skinny forearms and big upper arms dont match.

Answer 4

you have to increase everything at the same time to get the maximum potential out of your arms. you need to work hard on your triceps (back of arm) and the Biceps (front of arm). both areas bulk up the arm.

I do:
(monday)
incline bench press
pec dec + push up (super sets (back to back with no rest))
arnold press
side deltoid rise + front deltoid rise (super sets)
triceps cable pulldowns + reverse dips (super sets)

(wednesday)
lat pulldown
seated row
front raises
shrugs
bicep curls (21's(7 from bottom to half way, 7 from half way to top, then 7 full motion)
preacher curls

(Friday)
quad machine press
squats (with dumbells, leaning against a swiss ball against a wall)..is much better than supporting a bar across the shoulders
seated leg extensions
hamstring curls
calf raises
forearm exercises
then various Ab exercises.

this is just my current split workout. you need to get the anabolic potential from hurting everything. and the more your thighs grow the more the rest does. it release the most testosterone when damaged, so dont neglect the legs.

this split allows me to go really hard each workout, as I dont kill my whole body at once, just parts of it. you heal really good, and its hard to over-train.

Answer 5

2/3 of the arms are the triceps...work them hard. Do bench work and chest work first...and then concentrate on the tris. Do pushdown and dips and close grip benchpresses. Do slow reps and concentrte on form. Then when you work your back, work your biceps. Curls( of course) but use a straight bar and a ez curl bar. again slow reps and compete range of motion. You can use dumb bells to do a concerntrated curl...this adds size as well.

Answer 6

Exercise: Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Concentration Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Answer 7

close grip bench press works the triceps good and as logon stated ,the triceps make up 2/3 of your upper arms

Answer 8

Bench press me im 250lbs.