Acquire More Muscular Arms and Legs
Template:StubThe key to bigger arms and legs is simpler than you might think. The answer? Compound exercises. If you don't know what this means, a compound exercise is an exercise that requires a multi-joint movement. This type of exercise requires far more muscle fibres to get to work which in turn, stimulates more muscular growth. See step one below to begin working on a more muscular, toned body.
Contents
Steps
- Do the following compound exercises:
- Squat,
- Deadlift,
- Tricep dips,
- Chin ups,
- Pull ups,
- Press ups,
- Bench press (barbell/dumbbells),
- Incline bench press (barbell/dumbbells),
- T-bar row,
- Bent over row (barbell/dumbbells),
- Shoulder press (military/dumbbells),
- Upright row (barbell/dumbbells),
- Close grip bench press,
- Power squat,
- Do the Romanian dead-lift (not a compound exercise but still very good).
- Do 12-16 sets for larger muscle groups per week and 8-12 sets for the smaller muscle groups.
- Do 8-12 reps for each exercise.
Tips
- These exercises are for more muscular arms and legs, but remember not to neglect other parts of the body, otherwise you will have muscular imbalance, which won't look right.
- Try to eat at least 1 gram of protein per pound of body weight a day (eg. A 160lb guy should eat 160g of protein).
- For any kind of changes you want, you need to drink plenty of water.
Warnings
- Be sure you are fit enough to train.
- This routine should only be followed for 4 weeks. All the compound exercises will put a lot of strain on your tendons, so they'll need a break. Think about a week off or increase the reps to 15-20, lowering the weight used accordingly.
Related Articles
- Build Muscle
- Perform Progressive Muscle Relaxation
- Get Stronger Muscles when You Are Currently Weak
- Get Big Muscles Using Dumbells
- Do a One Arm Dumbbell Row
- Do Dumbbell Upright Rows
- Do a Straight Leg Deadlift With an Exercise Ball
- Do a Medicine Ball Squat With Front Lateral Raise
