How can I gain muscles in my arms so that I would look more muscular?!
Question:
How can I gain muscles in my arms so that I would look more muscular?
I'm not skinny but I think I need to have muscular arms. How can I do it the easy and healthy way?
Answers:
I am a personal trainer at Bally Total Fitness and also a Nutritional Consultant. First thing I would need would be an idea ofyour body composition. For example if you have a high body fat you can be ver muscular but not see any results. Assuming you are in the normal range I will give you the following advice. First start a full body resistance training regime. For example:
Monday-Chest, Tuesday-Legs, Wednesday - Cardio, Thursday - Back & Shoulders, Friday - Arms, Weekend - Rest
Once thing you want to avoid is having a unproportionate body. Also by working all the large muscle groups you will get maximal testosterone release whichs will lead to more muslce growth.
Second, you need to follow strict pre- and post-workout nutrition. Before working out each time you want to consume a meal or snack 1-2 hours before. This is to allow time for digestion and to let your body convert the food into readily available energy. A preworkout meal should consist of carbs and protein and minimal fat. Fat slows down digestion and could cause intestinal fatigue(gas). After you have finished your workout you want to consume a meal or snack within one hour. This hour is known as the "golden hour" because during this time your muscles are like a sponge and will soak up the nutrients and proteins you want them to use to grow. An ideal post workout meal would be a meal replacment shake that has a equivalent amount of protein and carbs and once again minimal fats(slow down digestion or absorption). I would recommend Xyience the brand UFC promotes. It provides a great cobination of both along with additonal Aminos(building blocks of proteins). Otherwise throughout the day eat small meals every 3 hours of 300-500 calories or so and you will be well on your way to your goal.