The fastest way to build up arm muscles?

Question

I am 16. Wanted to ask how to build up biceps, triceps, etc...Also how long does it take for improvements to show?
i have a 9kg dumbell. Thanks!

Answer 1

Try this link

http://exercise.about.com/cs/weightlifting/l/blsampletricep.htm

Answer 2

To work the bicep specifically, the "concentration curl" works best. For overall arm growth: hammer curl, standard curl, "arnold curl", millitary press, pushup...

Defination comes from a lowerd overall bodyfat percentage. You will see gains in a matter of sessions. The key here is only workout your arms every other day at the most. You have to let your muscle heal to gain any mass. This is KEY.

Answer 3

When you say "build up" do you mean to make them more defined or to bulk up? If you want to work on definition then find a weight that you have to push yourself slightly with and do multiple reps. If you want to bulk up, then use a heavier weight (one where you peak out at around 12 reps or so).

And with you being 16, nutrition is extremely important.

It will take a month or so to see any real results. But the more consistently you work out, the more results you will see. Take a picture now and one every week or so. If you work hard, you will see real results in a few months.

Hope this helps.

Answer 4

Bicep curl.. Hammer curl.. Tricep pushup.. Normal pushup.. There are alot of great things online.

It takes about 1-2 weeks for any improvement to show, and they'll continue showing =)