How to Build Arm Muscles in Two Weeks

Any type of muscle building requires a lot of patience, endurance and tolerance. When it comes to the biceps, triceps and forearms, having good muscle strength can be a plus, especially when it comes to body building, physical activities and careers that may involve lots of heavy lifting. Those who seek to see muscle improvement fast must have a strong sense of commitment and dedication to exercising and following proper nutrition regimens.

Instructions

• 1

  Begin an extensive workout plan. Try to spend 45 to 60 minutes a day working out in a gym.

• 2

  Use barbell curls, alternate dumbbell curls, concentration curls and preacher curls to work on your biceps. To work on your triceps muscles, try triceps extensions, skull crushes, close grip bench presses, cable pull-downs, triceps kickbacks and weighted dips. Do wrist curls palms up and palms down to give your forearms a workout. Perform 6 to 9 sets for these exercises with 6 to 10 repetitions per set.

• 3

  Start a diet that is high in protein. A high-protein diet can help increase your arm development. It provides amino acids that helps to repair depleted muscle tissues and build those muscle tissues for larger growth. Good protein sources include skinless chicken breasts, lean red meat, white fish and egg whites. Also eat good carbs like oatmeal and brown rice in conjunction with fibrous carbs like broccoli. Make sure that you include plenty of water in your diet as well. Try to eat four to six times per day, every two to three hours.

• 4

  Get plenty of rest. Muscles develop at this time, not when you are working out, so make sure to get sufficient sleep and relaxation time.