Build Arm Muscles

Question:  I don’t have the money to go a gym, but I want muscles in my arms. I barely have them and I’m tired of asking my family to open things or pick something up. So I need techniques that I can do from home.

Thank you in advance

Answer:
Building muscles in your arms will not help you open things. That would be grip strength for the muscles in your hands, not arm muscles..

Here are some arm exercises you can do.

You’ll want to work the triceps (back of the arm just above the elbow) and the biceps (front of the arm just above the elbow). Here are a few exercises.

Triceps:
Overhead triceps extension
Standing forward triceps extension
2-arm triceps extension

Biceps:
Standing biceps curl
High standing biceps curl
1-arm preacher curl

Here’s Terrell Owens using Bodylastics resistance bands. Are those the type of arms you’re trying to get?

It could take about 4 to 8 weeks to build muscle, but if you’re already in decent shape, you should be able to see visible results sooner rather than later. Be sure to eat a healthy diet that includes lean forms of protein which the muscle needs for growth. It doesn’t have to be meat, you can use whey protein powder in a shake with milk, almond milk, or even just water. I like vanilla flavored with fresh fruit like pears, mangoes, strawberries, peaches, pears, bananas or blueberries. You can also use plant based protein.  Just do a search engine search on “plant based protein”.  Any good vegan website will have all kinds of information.

To build muscle you want to do high intensity resistance training. High intensity does not mean spending hours in a gym getting an intense workout and it doesn’t mean working out really hard so the sweat’s dripping down your fact.

It means doing roughly 8-10 reps with a level of resistance that challenges you enough so that it takes a significant amount of effort to complete that last rep. Then rest for about 30 seconds and move to the next muscle group.

Ideally, workout out every major muscle group like this 3x times a week like Mon, Wed, Fri and then rest two days. You do not have to spend hours in a gym to effectively build muscle.

I suggest using resistance bands instead of weights because of their smooth resistance through the entire movement. If you get the kind with the clips on the end, you can easily customize and gradually increase the resistance level as your muscle adapts. That’s important to build muscle because you always want to keep them challenged. In addition, resistance bands are considerably cheaper than weights.

CLICK HERE to take a look at Bodylastics resistance bands.

I got an entire set of resistance bands with clips on the end for under $50.  They’ve reduced the price to under $40 now and have added new D.G.S. Anti-Snapping Technology. The bands then attach to the included door anchor strap, wrist/ankle straps, and handles. That door anchor is so important because it allows you to perform movements from overhead and horizontally. That’s what I was talking about with those triceps exercises. I don’t see how it’s possible to do those with free weights.

Here is some more information on where you can get free muscle building workouts.