Difference between revisions of "Make Your Arms Thicker"

[[Category: Upper Body Strengthening and Toning]]

#*Do  a set of palms-in shoulder presses. Choose a pair of weights that are heavy but not too heavy for you. Stand up straight and lift your arms above your head at a ninety degree angle. Slowly straighten your arms while holding the dumbbells to exercise your shoulders. Repeat this step ten times to complete a set.<ref name="rf1">http://www.dumbbell-exercises.com/exercises/shoulders/</ref>

#Exercise your biceps without weights by doing a set of chin-ups. Find a pull-up bar and stand underneath it, grabbing the bar with both hands. Your palms should be facing towards you. Slowly pull yourself up until your chin is even with the bar then lower yourself back down, repeating ten times. Don’t touch the floor or jump otherwise the exercise won’t be as effective. If you have trouble completing the set try standing on a chair and lightly supporting yourself with your legs as you do the exercise. Make sure the chin-up bar is properly installed or it will fall and you’ll hurt yourself!<ref name="rf2">http://www.fitstep.com/Misc/Newsletter-archives/issue69/how-to-do-your-first-chin-up.htm</ref>

#Exercise your shoulders without without weights by doing some elevated pushups. Elevate your feet on a chair, exercise ball, or box and do ten pushups, or a set. Make sure to keep your back and your legs straight or you may injure yourself.<ref name="rf3">http://www.stack.com/a/at-home-shoulder-exercises</ref>

#Exercise your triceps without weights by doing a set of bench dips. Find a bench and sit on it with your palms against the bench on either side of your torso and your legs extended. Slowly lower yourself off the bench using your arms. Straighten your arms, lifting your entire body, and lower yourself back down by bending your arms. Don’t touch the ground or use your legs to help you complete the exercise or it will be less effective.<ref name="rf4">http://www.livestrong.com/article/406850-bench-dip-exercises/</ref>

#*For every pound of body weight you have, you need to eat {{convert|.73|g|oz|sigfig=2}} of protein. For example, a 180 pound man would need to eat {{convert|130|g|oz|sigfig=2}} of protein every day. It’s best to evenly split your protein intake over three meals so that your body absorbs it properly; so, if you needed {{convert|120|g|oz|sigfig=2}} of protein a day, you would eat about {{convert|40|g|oz|sigfig=1}} of protein with each meal.<ref name="rf5">http://www.menshealth.com/nutrition/workout-nutrition-for-muscle-building</ref>

#Find high-protein foods to eat. Think about what foods you like. How many of them are high in protein? For example, lean beef is an excellent source of protein. In a four ounce serving of lean ground beef there are {{convert|29|g|oz|sigfig=1}} of protein. If you like lean beef, try to incorporate this into your diet more often.<ref name="rf6">http://healthyeating.sfgate.com/much-protein-4-beef-8230.html</ref> If you don’t eat meat, quinoa is also an excellent source of protein, with eight grams of protein per cup serving.<ref name="rf7">http://www.womenshealthmag.com/food/more-protein-than-quinoa</ref>

#*Other good sources of protein include beets, eggs, brown rice, Greek yogurt, and chicken. Don’t eat too much of the same thing; try to vary your diet so that you stay healthy.<ref name="rf8">http://www.foxnews.com/health/2015/04/01/10-best-foods-for-muscle-growth.html</ref>

# Eat a lot of healthy food. If you’re trying to build muscle, you need to give your body the tools it needs to build that muscle. That means that you’ll be eating a lot more calories than you’re used to eating. To find out how many calories you need, multiply your body weight by twenty.<ref name="rf9">http://www.muscleandfitness.com/nutrition/gain-mass/eat-massive-get-massive</ref> For example, a 180 pound man needs to eat 3,600 calories per day to gain muscle.

#*Stay away from sugary and fatty food! Get most of your calories from meats, vegetables, grains, and fruits by [[Eat a Well Balanced Diet|eating a balanced diet.]]<ref name="rf8" />

#*Whey powder is the most common kind of protein powder. It’s made from milk proteins, readily available, and mixes easily into water or milk. Casein powder is also made from dairy products and is absorbed into the body more slowly than whey. This can result in a steadier supply of protein to your body than whey could give alone. Because of this, some experts recommend combining the two proteins.<ref name="rf10"> http://www.nutritionexpress.com/showarticle.aspx?articleid=787</ref>

#*Soy powder is also a good source of protein. It’s harder to blend with water but there are no dairy proteins in the mixture. This is a good option for vegans and people who are lactose intolerant.<ref name="rf11">http://www.webmd.com/allergies/guide/casein-allergy-overview</ref>

#Buy the right protein powder. Expensive protein powders aren't always better. Make sure to read the nutrition facts on the containers of several protein powders before you make your choice. If you aren’t a professional athlete, the less expensive protein powders will serve just as well for you without breaking the bank!<ref name="rf12">http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder</ref>

#Drink your protein shake immediately following your workout. The more you work out, the better your body will metabolize proteins. You want to make sure your body has the building blocks it needs to create the muscles that you want! To make sure they drink their protein shake at the right time, many people will bring the shake with them to the gym and drink it while they cool off.<ref name="rf13">http://www.bodybuilding.com/fun/proteinshakebenefits.htm</ref>