Guide to getting strong arms

very nice easy and helpful guide thank you

 

Thnx for your feedback guise

 

Nice guide, chin ups would be a better example of muscle building, I tried it out, my strength increased a hell lot when I did chin ups for almost a week, maybe a 80% up.

 

Protien intake must be 1.5 X wieght in LBS, then divide this number by the number of meals u have every day.
u should be eaiting 5/10 meals full of protein and good calories. Unsaturated fats are also ok- but really depends on how you work out.

I just started training last week in the gym
Im very skinny - I weigh only 130lbs for a 5ft4 guy....
Therefoer I must consume no less then 27g of protein for each of my 7 meals.

I exercise almsot daily... sometimes I take a day off for rest and regeneration.
I drink 2 glasses of protein shake 1 hour before training.
During gym - I take BCAAs (Branched Chain amino Acids ) - these help me regenerate and aid in mudcle healing faster.
Afterm I shower - and sauna for 5/10minutes to relax the stress.


Im hoping to weigh in at ~145/150lb in around 3months/5months.
keeping a weekly diary haha.


Also follow the Schwarzennegar Arm rape training, minus the protein - your arms will be tough. Bascally darbell every time and push yourself after you think u cant do it - ie instead of doing full rep - do half.
Also with bench press - get an aid to hold your bar - this will shock the muscles into repair.

 

Really detailed guide! However, the pull-up part is a No No to me. My physical teacher said that if you are doing pull-ups, your energy is being wasted as pull-ups requries tons of energy to do it. Furthermore, we will become tired. I think push=ups is the best. Any idea how to get tall?

 

Pasta + calcium + lots of protien.

Stretch regularly
and 'hang' (like from a pole) so ur back gets encouraged to get longer.

 

Trigga, No for the protein part ;( Just hang on something for 2x 15mins/day

 

protein - growth.
I dont mean eat powder - i mean eat lots of fruit, peanut butter, nuts, fish etc.

 

kool guide.. your guide has made want to start training my arms. My brother always told me not to start training until i am 17 years old, and i am finally 17, and i am sorta lazy but this will for sure make me wanna start =] i like your muscles lmao.

 

a few handstand pushups could help, if u can do em =P otherwise pretty good guide, maybe releasing one that gets 'bigger' arms aswell?

 

This guide shows how to create very toned arms, not strong arms.

If you wish to build strong arms, you have to do high wieghts, low reps. This is common knowledge for anyone that works out.

 

haha lol..

nice guide man got me into reading it. I'll consider doing this. Should make a guide on how to get your legs stronger so you could jump high.

 

isnt this that same "ho"mo that made the gf guide


LOLOLOLOLOL

 

This will not get you strong arms, all it is is a bunch of calisthenics. You need to use weights and increase the weight gradually. And your arms are composed of your forearm, bicep, and triceps. If you wanted strong ARMS ONLY you would only have to do bicep curls (variations of them), an exercise or two to strengthen your grip (forearm) and a few exercises for your triceps.

 

Eh basic, note that doing the same thing every day won't continue to build up your strength. You'd need to increase reps and weights etc.

 

Ummm, gtfo, "ho"mo?



TrIggA, if you dont mean powder thats just <3 Support

 

are you kidding me ?

 

whats with all the bad comments its a good guide of you wanna build some musle all you guy are acting like its a guide on how to get 12inch muscle its just how to stay strong and fit mot you wouldent know what know what that is like atleast he duz

 

no he's not kidding you.. do u want to be a pussy or a guy..having big arms is really nice, and it is a good guide. Sometimes people do excersices improperly and they end up injuring themselves, or not getting muscles very efficiently this guide provides safe methods and efficient ones too.

 

cool guide, You put alot of work into the pictures and its interesting that you don't want to use any supplements.