How to get meat on your arms

You can't get some ''meat'' on your arms without getting fatter in general. No, there isn't any ''specific food'' that targets your arms. Some people genetically have larger arms (large frame). You can try measuring the circumference of your wrist — if it's less than about 6.5 inches, you have a small frame (like I do).

Yes, your arms will remain bigger even after you stop lifting weights, provided that you eat well. However, it's not that simple to make them visibly larger in the first place, especially since you say you have no real interest in weightlifting. You will not be able to ''pump your arms up'' with a curl machine or something (well, you can, but it's very ineffective). You will have to use free weights and do compound lifts, which will give your whole body the impulse to grow.

On the upside, that will make you a healthier person, and it only takes a few hours every week (spending more than about an hour at a time in the gym is a waste of time).

Jam it back in, in the dark.

Originally Posted by gaming

So what's the deal with drinking protein drinks...?

If you're a beginner, do not use any supplements. Just eat a lot of meat (lean meat, chicken), and other good foods. You need supplements when your body simply can't get enough fuel from food, but if you're only starting out, just eat a lot of healthy food, and you will soon see results.

Originally Posted by Darksorrow

5kg is okay, yes 5kg.

No, it's not, unless you're a woman who's deathly afraid of some muscle actually appearing on your arms. I mean, it doesn't matter at what weight you start out, but you have to gradually increase it. If you stay at 5 kg for an extended period of time, that's completely useless for muscle building.

How ya doing, buddy?

Originally Posted by Darksorrow

no, im just starting 3 weeks ago!!!! i dont wanna hurt my arm carrying 10kg+ weight so sudden. let's gradually increase the weight, okay?

Yes, of course you should increase it gradually, however I would say that three weeks is enough to start increasing it already. Of course, it also depends on your age and the type of exercises you are doing. Though, I don't think you will hurt your arms with just 10 kg.

Originally Posted by Ulysses

if there's one tip you should follow (assuming you want to gain mass instead of just tone), it is that you should work whichever muscle you are training to failure.

I wouldn't say that it's a universal rule. There are arguments for and against it. Some people say they get great results from training to failure, some have a completely different opinion. In any case, most seem to agree that you should not train to failure more than once a week, to give the muscles enough time to recover.

Also, it's very important to remember that ''to failure'' means ''the most you can do while maintaining good form''.

Originally Posted by Killy

The guy's asking for structural training, not necessarily functional, so there's no need for him to lift heavy weights in order to trim his arms.

What? He doesn't want to trim his arms, he wants to make them bigger.

This thing is sticky, and I don't like it. I don't appreciate it.

Okay, so you wouldn't say that lifting heavy weights is a good way to increase muscle mass? I think doing exercises like deadlifts, squats and bench press is a great way to give your body an impulse to grow, as in those exercises most of the larger muscles are active. I think those exercises should be at the core of a good regimen; combined with a lot of good food and resting well (as you said), they will make you bigger.

I am a dolphin, do you want me on your body?

Alright, Killy, I understand what you mean now, and you are right. What you said about changing exercises after a while is definitely true (and very important) as well, though I do think that almost any good exercise program should be based on various compound lifts.

Originally Posted by Skexis

For a beginner like this guy, that doesn't really apply.

Hah, yeah. I hadn't really worked out for a few months, so after I went to the gym last week, the next day it was hard for me to raise my arms to take off my t-shirt.

It's true that slight soreness is an indicator of a good workout, though if it regularly leaves you literally incapable of doing your daily tasks (as SF said), you probably are overtraining.

I was speaking idiomatically.