I want big arms

[Batgirl]

Hi! I'm in my early 40's and thankfully very young looking. People always think I'm at least 10 years younger. Probably because I never had any kids and don't have too much stress.

Here's my dilemma. All my life I wanted to be strong, particularly upper body strength. My mother fought with me tooth and nail as a teen in the 70's to make absolutely sure I would never get a weight set. She didn't "want me to look like a man".

That would be pretty difficult anyway as I'm almost 5'4" and I'm currently the heaviest I've ever been - 123 lbs.

As a result my upper body was never developed. I was free to run and develop my leg strength but not my chest and arms. Now it's ridiculous, even more petite women who never exercised have better, thicker arms and pecs than I do. I don't feel right in sleeveless shirts or at the beach.

I cannot afford a gym, so please don't suggest that. I need training, food and supplement advice that is going to work for skinny me that doesn't cost hundreds of dollars.

I already take vitamin supplements. I used to do some martial arts, that didn't give me bigger arms.

[TrishB]

Start out with dumbells and an adjustable bench and start working those arms. You won't develop muscles just by taking supplements. You need to work them.

[Batgirl]

Great! I have many different kinds of free weights. And I have been working my arms every other day. I've been using 5 & 10 lb dumbbells, barbell, and the plates alone in all kinds of configurations.

Any suggestions on which exercises and in what reps would work the best on a shrimp like me? I need to thicken up the upper, lower arms and wrists. I have bones like a sparrow.

I am already aware that the tricep makes up 2/3rds of the upper arm.

Has anyone been able to make something from nothing?

[MsFit]

The best bicep builder is the straight bar curl since it focuses on the longest muscle. This is the power movement, with your palms faced upwards. Hit 3 heavy, hard sets and do some db curls.

Of course the tricpe is the larger muscle so building the tri to it's full potential will provide you with larger biceps.
MsFit

[drummin2047]

Use as heavy weights as you can for low reps. Also make sure to eat a TON of protein and carbs. Take a protein shake after you work out.

[Gracious]

HI! I agree with Ms Fit!! Barbell Curls is the main movement for big biceps. Maybe mix that with a shapening excercise, like incline dumbell curls or something like that.

And of course.. Work those triceps.

I always think, as women, it is a good idea to do a compound movement for the body first, like squats, d/lifts or something like that, then do arms, because the heavy lifts boosts your own tetestrone levels in your body, and that way you put all that into your arms. It can't go wrong!!!

Gracious

[dadaruh]

you may better keep up proper form with barbell curl..flex at the bottom,peak at the top..stick with it..

[karen]

Triceps:
Can you do guy push ups?If no,then start with girlie push ups or wall push ups.Do as many as you can for three sets two days a week.Work up to at least 15 guy push ups.

Do chair dips.Get two chairs sit on one and put your feet on the other.Hold on to the chair and "dip"your bottom toward the floor but don`t totally bend your arms 90 degrees.Just almost and push yourself back up as many times as you can work up to 3 sets 12.

Dumbbell overhead presses:Hold a dumbbell in both hands (lace your fingers)securely!No headache! and raise it up over your head.Lower it behind your head and press it striaght up toward the ceiling keeping your elbows in close.Do 3 sets 8-12.You can do this with a barbell as well.

Biceps:
The straight bar curls(of course)Work up in the weight.I`m curling 55lb 3sets of 8 and my arms just look like Linda Hamilton`s.You work up slow and just add weight as you progress.

hammer curls:Hold two dumbells vertical to the floor and in a thumbs up position and curl one at a time.Work up in sets of 8.

dumbbell curls:sit in a chair hold dumbbells palms up and curl lowering the weights all the way down and then up again one at a time.

These are just a few suggestions.I used to be ashamed of my 8inch upper arms and didn`t want to wear anything short sleeved.I grew three inches on them within two years and was very pleased.Now I`m working on eating more of the right things in a timely fashion and getting my routines to work so I can go to the next level.

Warning:The next level takes even more discipline and determination!

Karen