How to make my arms more muscular?

[Rudee]

Originally posted by: Fingolfin269
Anyone who says 'I run so my legs are well developed' is deluding themselves.

Do you want big arms? Do deadlifts and squats. You can curl/skullcrush all day long but if you don't do the compound mass building exercises you're never going to gain a damn thing.

And if you want information on weight lifting/bodybuilding do NOT ask on ATOT. I've seen as much bad advice regarding that topic as you'll get asking a Best Buy tech about computers. If you're absolutely set on doing net research then I suggest www.bodybuilding.com as a good starting point.

I agree with this to the extent that compound exercises are best for overall size and strength, however, I disagree when you say doing curls/skull crush won't do a damn thing. Let's take deadlifts for example. I'm a pretty big guy, having been lifting for nearly 18 years now. I've got very muscular legs due to genetics and hard work, and my back and hams are quite well built, yet, I can count the number of times I've done deadlifts on one hand.

Bottom line: Genetics will ultimately determine your success more than any specific diet or exercise routine. There are a lot of people with very well defined and muscular bodies whom have never needed to do deadlifts. I would recommend people experiment with various exercises to see what their own body responds to. Just because someone on a bodybuilding forum recommends a particular exercise, it doesn't mean it will work for you as it did for him.


As far as protein goes, it's more important how often you get protein, than how much protein you take in. i.e. 150 gms divided by 5 meals is far better than twice the amount over 2 or 3 meals.

 

[EaeBing]

You are 135 lbs, if you lift weights, you are not going to build muscle. The best you can do at that weight is just define and make your arms more "cut". But you will not make your arms bigger.

Eat more, get more protein, use weight gainer drinks. Then work out.

 

[vi edit]

If you were never built to have big muscles in those area's you aren't going to get them. I come from a running background and am cursed with the skinny wrist problem as well. It's actually the crux of most of my lifting...I can develop pretty decent back/shoulder/chest/upper arms, but no matter what I do, I'm still stuck with scrawny little wrists. It really limits what I can do on many exercises that put lots of stress on my wrists.

Even doing lots of forarm and exercises specifically designed to strengthen your wrists, I still can build up any muscle and support in them.

 

[Match]

If you want to build up your wrists, try Aikido. It's a martial art that uses joint locks. Some of the people I've worked out with have had seriously large wrists due to that. Rock climbing works out the forearms a lot. I imagine it would be effective for wrists as well.