Arm mass working out?!
Question:
Arm mass working out?
i read that the easiest part to build mass and get results while working out and lifting weights are the arms. How should a skinny beginner, first time lifting, go about working out to produce results in his arms? Thanks!
Answers:
there are many things u can do...
for building up the arms, u need to do heavy barbell curls, this is the foundation of building mass... heavy, basic movements..
start with 1--2 sets of about 10--20 of light curls, this will pump the blood into your arms before u begin the heavy work out..
do about 4--6 sets of heavy curls.. vary your work out.. on some days, do 4 heavy sets, on other days, do 6--8 lighter sets, and then end it with a set so heavy, u can hardly lift anymore!!!
u also need to work the "brachia" muscle, this is the muscle below the bicep... by working this muscle, u will build a "peek" a high bicep..
the best excercise for this is reverse grip barbell curls, and "hammer curls" use a dumbell, and lift it like u are pounding a hammer..
u need to build the tricep muscle, this accounts for two-thirds of your arm mass.. try dips, bench press, pull-ups,
this is what most people don't understand: u need to eat properly!!!
50% of mass building and weight lifting is the diet.
eat a bunch of protein immediately after u lift!
meat, tuna, protein drinks....
give your muscles about 48 hours rest between heavy work outs... if u are skinny, u need to eat severely!!! lots of protein... lots of complex carbs (brown rice, whole wheat, potaotes, vegetables)
if u follow this, i guarantee u will see results!!