Selen Dar

Muscle-Building Workout and Diet


Guys, look, if we’re not self-conscious
about our abs (or lack thereof!), then it’s our puny little arms that have us looking
in the mirror and sighing with disappointment. Ok, maybe I’m being a little dramatic, but
seriously, if you’re looking to beef up your arms fast, then try these exercises out! Let’s start with the triceps. These are
the muscles that run along the back of your arm from your shoulder to your elbow. A lot
of people forget about them, and that’d be a big mistake! You see, your arms aren’t
just about the biceps – you know, the one you flex for someone when they wanna feel
your “arm muscles.” In fact, your biceps only make up 1/3 of your upper arms – the
rest is all tricep! So, the rule of thumb is, if you want really big arms, you need
to work on your triceps too, and here are the exercises that’ll help you do it: – Incline Dumbbell Skull Crushers
Lie down on an inclined bench with a dumbbell in each hand. Carefully bring your arms up
overhead and keep your hands shoulder-width apart. Now, slowly bend your elbows to bring
the dumbbells down towards your temples. Your upper arms shouldn’t move, only your forearms.
Straighten your arms back out, and that’s 1 rep. You need 3 sets of 12-15 reps each.
It might seem like a lot, but the triceps are one of those muscle groups that are hard
to work on. So you need more reps to start to feel it. Think of the first 2 sets as a
sort of warm-up for your muscles. Just don’t overdo it with huge weights from the get-go.
Building up your arms takes time, so be patient! And here’s a cool tip for ya: try to do
this exercise at different angles and grips. This will help you target different parts
of your triceps (there are 3 of them, hence the whole “tri” thing) so that they get
massive in no time! – Reverse Grip Push-ups
Here’s a fun spin on traditional push-ups. I’m sure you know how to do a push-up, but
here’s a reminder: get on the floor with your arms straight, hands in line with your
shoulders, and your feet straight back behind you. Pull your core in – your stomach shouldn’t
be hanging down. Now, for the reverse style, you’ll turn your hands in the opposite direction
so that they’re pointing more toward your toes. Yeah, it takes flexibility and strength,
so this one isn’t for beginners! And if you can’t do it, just work your way up from
regular push-ups. You’ll get there in time, don’t worry! Anyway, this style will make
the outside part of your triceps really work. Try to do 4 sets of 12-15 reps (or work your
way up to that goal). As for the last set, do as many reps as you can with some weights
on your back. Again, if you’re new to the fitness game, then work your way up to the
weighted version too. This one’s intense, but it helps grow your triceps dramatically! – Cable Tricep Pushdowns
Here’s probably one of the most classic and standard moves to build up your triceps.
Grab the cable with your hands close together and your palms facing down. Keep your elbows
tucked at your sides and bent at a 90-degree angle. Now, straighten your elbows to bring
the cable downward. Then, slowly return to the initial position. I’d recommend doing
3 sets of 15 reps for this one. There are also different styles you can do with the
cable machine, like facing away from it and doing a similar move like you did in the Dumbbell
Skull Crusher exercise. Just pick a style that you like best or do as many different
kinds as you want in order to hit all the parts of the triceps. Ok, let’s move on to those biceps. If you
want really big bulky biceps, you’ll need to use the progressive overload method. It
basically means adding more weight and intensity to your exercises with each set you do. Starting
with… – Preacher Curls
Sit down on a preacher bench and place your upper arms on the support pad. Make sure your
armpits are right up on that pad. (And clean it afterwards!) You can grab an EZ curl bar,
dumbbells, or a barbell. Whatever you choose, pull it up towards your chin, hold it there
for a second, and then slowly straighten your arms and bring it back down. Don’t straighten
your elbows completely or you risk hurting yourself. They should stay slightly bent and
parallel to each other – don’t let them point outward. Try to do 4 sets of 12-15 reps
to really blast those biceps! – Barbell Curl
Stand up straight with your feet shoulder-width apart, head up, shoulders back, elbows tucked
into your sides, and your chest out. Now, bring the barbell up to your chin by bending
your elbows and engaging your biceps. A great thing about barbell curls is that you can
put your whole body into the last few reps when your arms are getting kinda tired. In
all, it’s best to do 4 sets of 10-12 reps. And don’t forget about that progressive
overload thing – add more weight to the bar with each set! – Zottman Curls
For your final bicep exercise, you’ll need to grab some dumbbells and hold one in each
hand with your arms down at your sides and your palms facing your body. Keeping your
elbows locked at your sides, curl the weights up to your chin while turning your palms toward
your face. From there, you’ll do a 180 with your hands so that your palms then face outward,
and lower the dumbbells back down to the starting position. All this turning might sound complicated,
but it’s what targets both the inner and outer parts of your biceps, making them big
and bulky all around. You need 4 sets of 10-12 reps. Now, before you run to the nearest gym and
overtrain yourself, there are some important things for you to know. All this stuff about
big arms and muscles isn’t just connected to lifting weights. One of the essential things
here is your diet. Yeah, yeah, sounds so cliché, but hear me out. You need to take in more
calories than your body requires right now with your current weight. And the best way
to do that is (any guesses?) protein. Hey, athletes don’t chug this stuff down for
nothing! More specifically, you need lean protein, which can be found in eggs, nuts,
fish, chicken, beef, pork, and low-fat dairy products, to name a few. If you wanna gain
inches around your arms, try to consume 1 gram of protein per pound of your body weight. You also shouldn’t underestimate the importance
of staying hydrated and well-rested. Water and sleep should be your best friends on your
road to huge arms. I know, sounds kinda random, but it makes sense when you think about it.
Since you’ll be losing hydration through sweat, you need to replace it by drinking
at LEAST 6-8 glasses of water every day. As for sleep, I’m sure you know the drill:
7-8 hours each night. But it’s especially important for people who work out because
your muscles need time to chill and repair the micro-tears they get from exercise. It’s
ok, these tears are totally normal and that’s what builds muscle up in the first place! So, that’s it! Keep me updated on whether
or not these tips work for you, and if you know any other exercises that build big muscular
arms, then sound off in the comments down below! And don’t forget to give this video
a “like,” share it with your friends, and click that “subscribe” button to stay
on the Bright Side of life!

100 thoughts on “6 Simple Exercises to Get Bigger Arms In No Time

  1. Bro I'm watching this at 2am and you say sleep is my best friend. Me and sleep don't even text anymore

  2. Reverse grip push ups a.k.a tendonitis/shear causing push ups. 8 glasses of water is not enough if you're working out.

  3. Could u do a vid including exercises one can do at home quickly adjusting between his busy. routine ,

  4. Bro I have seen slump in many people back how can they cover it. Make a video on it,it definitely brings your channel good name.

  5. I’m confident in myself as the root of all strength only goes back to one’s confidence and methods of interpreting what should or should not be shameful as to guide himself on in life ON HIS OWN, AS A NORMAL ADULT. Nobody needs insecurities, nobody should have them. Do it for you, make yourself better. Make sure you can feel the muscles being ripped and that the workout you’re doing is effective for building strength. Maintain good posture as well.

  6. Funny watching videos made by people about growing huge muscles who probably never lift! But again; prove me wrong and show your routine dude, the one who made this video!

  7. Be quite honest the Arnold press helps quite a bit and watching what you eat and have tons of protein Arnold swarznegger said for each pound of body weight try to get one gram of protein

  8. Diet.
    Protein
    more reps
    Form and pressure – Good
    undertraining and overtraining
    dont be shy or embarassed at the gym
    We all start at one point and become stronger.
    Veterans will not laugh at you.
    Instead they will try to give you tips.
    Happy training

  9. Reverse push-ups shown in this video is absolutely idiotic. Watch Men’s Health video entitled “Reverse Pushups” for instructions on how to actually do them.

  10. After 18 how to increase height……my height is 5fit 10inches but i want to increase more heights…… Help
    Please make a video sir……..

  11. I need to get stronger for basketball try outs I have 1 month if I work out mom-Friday for the rest of aguest and have a proper diet will I see results by the end of the month? PLEASE.respond ASAP

  12. If I am doing push ups how can I add progressive over load? Just add more push ups in a set. For example 25 push ups per set then after a couple days of doing that I add 10 or 5 more push ups?

  13. Lel I’ve never done these exercises but I naturally have big strong muscular arms 💪🏻 I guess I have really awesome genes 🧬 tht kinda explains y we Aussies r considered as tough people

  14. best thing I did was to AVOID direct arm work, that can overtrain the little arm muscles if you do a lot of chest and shoulder pressing and back workouts pulling in the week as well. Just heavy benching and shoulder pressing sorted out my triceps and biceps grew just doing heavy back (pulling movement) then after a few years not doing any arms then you can concentrate on a bit of shaping and weak spots. or just cheat and take roids.

  15. Step 1: Use steroids.
    Step 2: Get caught by police
    Step 3: Work out in jail
    Step 4: Get out of jail
    Enjoy the biceps!

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