In addition to large muscle layers such as the legs, chest and back, there are also smaller ones such as the arms. It is important to know exactly which exercises will increase their muscle mass and which will not. It is also important to follow a competent diet throughout the day.
It is necessary
- - sports uniforms;
- - gym;
- - barbell;
- - dumbbells;
- - high-calorie diet.
Instructions
Step 1
Do one basic exercise each workout. To gain muscle mass well in the arms area, you need to evenly train the whole body. It is with the compound basic exercises that you need to start each training. Train 3 times a week. On the 1st day, do the flat bench press. In the second - a squat with a barbell on the shoulders. In the 3rd - deadlift. Each exercise is done in 5 sets of 10 reps each. They will help start the growth of muscles, both biceps and triceps. They also perfectly develop the shoulder and forearm.
Step 2
Do dumbbell or bicep curls. Next, do isolated exercises for the biceps of the shoulder. Stand on the floor with your legs straight. Pick up either dumbbells or a barbell. Bend the projectile at the elbow so that it reaches the pectoral muscles. Return it slowly to its original position. Repeat this 10 times. After that, catch your breath well and do 3 more approaches.
Step 3
Exercise your triceps on a horizontal bench. Then comes the turn of the triceps muscle of the shoulder. Sit on a bench, take a light dumbbell in one hand and wrap it around the back of your head. Bend the projectile at the elbow and lift it to its starting position. Perform 4 sets of 8-10 times each.
Step 4
Pull up on the bar and do push-ups on the uneven bars. If you do not have the opportunity to exercise with weights or your health does not allow, then training with your own weight is suitable for you. The first exercise is pulling up with an average grip to the chest and neck. Do at least 12 reps in 3 sets. Do push-ups from the bars in the same way. Both of these shells will help you gain muscle mass in the shoulders, forearms and triceps.
Step 5
Monitor your calorie intake. It is impossible to build good muscle without consuming enough protein every day. Multiply your personal weight by 3 and you have the daily calories you need to grow. Eat more cottage cheese, bananas, low fat meat, fish, drink milk. Then progress will come much faster.
