Want to gain muscles in arms pls help me for good work outs?
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What most people don't realize is that although the biceps get most of the credit for arm size, the tricep actually makes up about 2/3 of the size of your upper arm! So, for bigger arms you are going to need to work on both.
Barbell bicep curls are great for building mass, as are barbell tricep extensions for the opposide side of the arm. Since you are just starting out, for now I would suggest that you use a weight that you can handle for about 15 repetitions, with the last few being difficult, but not to the point where you are having to swing the weight up. This will make sure that all your arm muscles and joints strengthen in sync with the biceps. Do 2-3 sets like that twice a week for a month, then move on to do heavier weight for 10-12 repetitions for 3-4 sets.
Keep in mind that in order to build muscle, you need to ensure that you're taking in enough calories over the course of the day. Taking a protein supplement would definitely aid your cause.
Here's a tip though: If you really want to get your arms bigger, start working out with your legs too! So much of your body's muscle is in the legs, that when you involve them more, your body starts to produce more testosterone, which aids in muscular development all over your body!
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