Building big arms and chest can be accomplished with a minimum of equipment.
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Developing big arms and a wide chest are goals of bodybuilders, who wish to create a strong, V-shaped physique. This doesn't require excessive lifting in the gym, though. In fact, doing too much to work these muscles can lead to overtraining and loss of muscle tissue through catabolism, the consumption of muscle tissue for fuel in the absence of adequate fat stores. In many cases, body-weight exercises performed at home can be used to effectively challenge your arm and chest muscles to grow. Many effective workouts can be accomplished in the comfort and convenience of your home, with little equipment.1.
Consume a diet that provides approximately 1 g of protein per pound of your current weight. According to Erika Gebel, Ph.D. of the American Diabetes Association, adequate protein consumption is essential for muscle and strength gains. Adopt a diet that focuses on fresh fruits, vegetables, whole grain products, lean meats, low and no-fat dairy products, beans and legumes. Limit processed foods that typically supply excess and unnecessary fats and sugars.
Perform one set of eight to 10 repetitions of a wide-grip bench press. Use a weight that you can press to muscular failure at about the ninth repetition. Author and bodybuilder Peter Sisco explains on the website Brianmac, that this exercise is the first of five that together, can build powerful and big arm and chest muscles. The secret, he explains, is continuously increasing the amount of weight you lift by 5 to 15 percent as quickly as possible. Once you are able to reach 10 repetitions with a given weight, it's time to add the next increment to push your muscles to fatigue.3.
Complete a single set of eight to 10 repetitions of seated barbell curls using a weight bench. Choose weights that you can lift to muscular failure at about the 10th repetition. Sit straight, straddling the bench with each barbell at one side. Curl each arm independently upward until it reaches your shoulder. At the highest point, hold the flexion of your bicep muscle briefly before lowing the weight to your side. Add 5 to 15 percent more weight as you are able to reach 10 repetitions of this exercise without muscular failure. Allow yourself approximately 30 seconds of rest between this and the bench press exercise.4.
Use a close-grip on a barbell to complete eight to 10 repetitions of a bench press. The close-grip bench presses, in contrast to positioning your arms further apart, engage the triceps muscles located at the rear of your arms, opposite your biceps. Perform one set of close-grip bench presses, using a weight that brings you to muscular fatigue at the 10th repetition. When you are able to lift 10 repetitions without muscular failure, increase the amount of weight accordingly.5.
Build your forearm muscles by performing a single set of eight to 10 repetitions of seated barbell reverse wrist curls. Follow this exercise with an equal set of standing barbell wrist curls performed with your hands and the barbell held behind your back. Both of these exercises appear deceptively easy but help develop the forearms. In each exercise, only the wrists perform the lifting of the barbell to muscular failure. When performing the seated curl, rest your forearms on your thighs, allowing the hands holding the barbell to extend just beyond your knees. Lower, then raise the barbell by curling your wrists. Perform standing behind-the-back curls by holding the barbell behind your back and curling.6.
Repeat the exercises with approximately two days of rest between workouts. Less is better in the case of this kind of circuit training; gaining mass and strength occurs in the rest period between workouts.
- Healthy foods
- Weight bench
- Weight plates
- See your physician before making significant changes to your diet or level of activity.