How to gain arm muscles effective?

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hurly
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How to gain arm muscles effective?

Post by hurly » Sun Oct 18, 2009 5:00 pm

Hi guys

I' m a pretty skinny guy, I'm about 5'8'' and I want to gain some muscles on my arms to look better.
Any suggestions?

I'm guessing the normal answer would be, eat more and excercise.
But the food I eat seems to be stored at my legs instead of my arms. Am I eating wrong, or do I just use my arms more?

Any suggestions are much appreciated (both food tips and other techniques)

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mith
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Post by mith » Tue Oct 20, 2009 4:07 am

you don't store food in legs.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
~Niebuhr

hurly
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Re: How to gain arm muscles effective?

Post by hurly » Tue Oct 20, 2009 8:22 pm

Sorry, I meant thighs :|
Unless that's pure fat...

kolean
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Post by kolean » Wed Oct 21, 2009 3:28 pm

Depends on your genetics of your muscle fibers. And they can be different on parts of your body. In our family, our thighs get huge (pants are a problem now with skinny jeans in style), and everything else is normal. I only have to do cardio to maintain my leg size.

If you are a hard gainer in the arms, then you have to do the lift heavy and max recoup time.
Warm up the muscles with a light weight and a medium rep for one set or two (depending on how warm the body is already).
Then start doing some heavy weights for a set or two that is pretty close to 80% your max weight, in the 6-8 rep range.
If you are sore the next day, but not in pain, then your micro tears will maximize your optimal growth. And yes, eat good quality foods (whole foods and not processed stuff. and not refined white flour and white sugar products. dark leafy greens and legumes) and rest your arms too.
Do not lift again till the muscle has repaired completely and is ready to be blasted again.
See how that goes for a month or so, till you plateau. Then there is a different strategy for that: cycling your weightlifting program.

hurly
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Post by hurly » Fri Oct 23, 2009 9:18 pm

Ah, thank you =)
Regarding food, do you have any recommendations on protein-rich food?

I've been told that cottage cheese and raw eggs are good.

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