How to build arm muscles fast

Although muscular arms are often synonymous with masculinity, more and more women want to increase their muscles. In turn, every day the number of men concerned about their physique and health grows.

Next, we will explain how to increase your arm muscles quickly and effectively. Whether at home, in the gym, whether you are a man or a woman, you will find the necessary guidelines to be able to muscle your arms.

Steps to follow:

1. It’s okay to want to increase muscle in your arms, but good training should be based on proportionality. This means that as you gain muscle in one area of ​​the body, you must also gain it on a general level.

While you work the upper body you should not forget to work the lower body in addition to doing abdominal and back exercises.

From NERSPORT we invite you to contact our personal training department to start your training routine individually.

2. Muscular any area of ​​the body is not just a matter of exercise. Nutrition is the basis of any change, also to quickly increase the muscles of the arms. The more intense your workout, the more protein you’ll need, as well as calories. No matter how hard you work in the gym, if your body doesn’t receive the necessary fuel it won’t be able to grow. In the following article, you will find those foods rich in protein.

At NERSPORT we recommend that you visit our nutrition department so that they can design a specific plan for you. Your goal is to build arm muscle quickly, but there’s no single way to get there. Depending on your age, sex, your metabolism and the shape of your body, you should eat one food or another, and only a specialist can make you achieve your goal with the best guarantees.

3. Another essential factor to grow the muscles of the arms and any area of ​​the body is rest. A common mistake is to think that the more you train, the better the results, but the truth is that muscle mass grows during rest and when you sleep.

A good arm training should not exceed three days a week, in addition, you should sleep at least 7 hours a day to give your body the necessary rest to recover and be able to perform at its best when you train

4. Once you follow a correct diet and rest the necessary hours, it is time to start your training. The training aimed at increasing muscle mass is based on intensity and speed.

Your main tool will be weights, and you’ll want to try sub max to failure for reps. Unlike toning training, which is based on lifting little weight with high repetitions, if you want muscle quickly you must force the muscle to the maximum.

Next, we will explain what are the best exercises to quickly muscle your arms, some of which you can even do at home.

5. Exercises to muscle triceps quickly:

  • Dumbbell Pushups – This exercise is just like regular pushups, except your arms are supported by dumbbells that are on the floor. The distance between hand and hand should be the same as the width of the shoulders. You must flex your arms, trying to bring your chest closer to the ground and when you are ready, go back up with the strength of your arms. One of the benefits of this exercise is that it can be used to muscle your arms at home.
  • French Bench Press – This exercise is performed while lying flat on a flat bench. You must hold a weighted bar with straight arms and lower it towards your head moving only the forearms, with the arms fixed. You must lower the bar and raise it until your arms are completely straight.
  • Close Grip Bench Press – Also on a flat bench, hold the bar with your arms fully extended and your hands a short distance apart. You must flex them to lower the bar and raise it again until you return to the original position.

To achieve the best possible results we recommend doing 3 sets of 10 reps on each exercise. Also, you shouldn’t do this routine more than two days a week to avoid fatiguing your muscles and cutting their progression.

There are other exercises that can be used to increase the muscles in your arms, such as rope pulleys or overhead dumbbells, you can also integrate it into your training to make it more dynamic.

How to increase arm muscles quickly - Step 5
6. Exercises to increase biceps quickly:
  • Hammered Bicep Curl: Sitting upright or standing, hold a dumbbell in each hand with your arms at your sides. You must raise the dumbbells, with the palms facing your body, keeping the upper part of your arms immobile, only with the strength of the biceps.
  • Pull-ups with bars: this is one of the fashionable exercises in recent years, since it can be practiced anywhere there is a bar, in fact, many people use pull-ups to exercise their arms at home. To do it you must hang from a bar with your hands apart, lifting your body with the strength of your arms until the bar brushes your chest, go back down and repeat the exercise. To give more emphasis to the biceps we will do them with the supine grip, as in the photo.
How to increase arm muscles quickly - Step 6

7. Many times the desire to improve makes us forget very important aspects of training such as technique. Maintaining a good posture while training is essential. Doing the exercises well will not only allow us to work better and muscle more quickly, but it will also prevent you from getting injured and having to stop for a while. According To BRIGHT SIDE 7 Exercises to Build Bigger Arms Without Heavy Weights

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