No idea what to do for arms

[Mr Anonymous]

Hi guys, feel a bit dumb posting here because I'm not a dedicated body builder or anything but I'm wanting to build my arms so... I guess that counts as bodybuilding.

I'm not doing any exercise at the moment but I'm planning on starting some. I've actually become quite embarrassed about the size of my arms over the last couple of years so I've decided to do something about them

So I just took some measurements and I'm 14 inch round the top, 10 inch round the top of my forearms and 6 inch wrists. I know that's not like extremely skinny or anything but the rest of my body is quite large (not fat just widely built) so I don't think I look right with arms this small and I want to look more in proportion.

Soo... I need to know a good workout routine for biceps, triceps, forearms and how often I need to work out each muscle. I also need to know how much protein I need to be eating. I know how to work that out for a bodybuilder but surely I don't need to take in as much if I'm only doing arms right? Also please bear in mind I'm a beginner and I only have access to dumbbells but could probably get a barbell.

Stats:

Age: 19
Height: 5ft8
Weight: 204lbs
Goal: Get arms in proportion with rest of body.


Thanks for your time.

 

[Focus Fiend]

If you are 5'8 and 204 pounds and you don't workout, I have a feeling there is some fat involved there. Start by doing arm curls and tricep excersises. Find a good place to do some dips, or if those are too hard for you start with some pushups. You are basically starting form scratch so try doing these excersises regularly for about a month or two while upping your protein intake and you should start to see some results. Also get a W bar and start doing forearm curls. You could also do pullups. With the increaed weightlifting your forearms will get bigger along with your triceps and biceps. Check back in after a couple of weeks, let us know how you are doing.

 

[Mr Anonymous]

If you are 5'8 and 204 pounds and you don't workout, I have a feeling there is some fat involved there.

I knew I missed something off my stats... I'm BF: 19% A little overweight but it's what's in the mirror that counts and I don't think I really look fat yet As long as I stay under 20%

try doing these excersises regularly for about a month or two

When you say regularly would you say do a day, miss a day or would that be too much?

Oh and this is a W bar right? images.bizrate.com/resize?sq=500&uid=1711627695

 

[ghettostudmuffin]

Considering you would just be training your arms and therefore causing pretty minimal systemic fatigue I would probably recommend a routine like this:

Monday-Wednesday-Friday

1 set barbell or dumbell curls to failure
1 set close-grip bench to failure(you'll also get abit of chest and shoulder with this too)

If you don't make progress on this rapidly then I would switch to Monday and Thursday so twice a week instead of 3x.

When you can do 8-10 solid reps with the weight add 5lbs.

 

[SouthernLord]

You should train your body as a whole.

 

[Juiced91]

You should train your body as a whole.

First thing i thought when i read this( the OP's post) was bench and curl club. But i agree with this ^^^ train ur whole body man not just ur arms.

 

[Focus Fiend]

You should train your body as a whole.

I agree. As you train your entire body, the fat that you do not need will melt away, and the muscles you are lacking will fill out. Your body will become better proportioned as a whole.

 

[Mr Anonymous]

I was expecting people to say this but I always thought you needed a lot of calories if you were going to be building the whole body. I have quite a bad case of IBD so I'm trying to be realistic in what I can actually do. I looked at some bodybuilder diets and I can't even eat 75% of the stuff and also high calories would make me ill causing me to lose weight and actually have the opposite affect. Besides I'm happy with the rest of my body since I am quite wide and bulky naturally but I don't know wtf these skinny arms are all about

anyway thanks for some of the exercises you guys suggested.

 

[zedhed]

You know Mr. A if youre go to the trouble of working out, why not just go on and do whole body type workout? I know that you dont have an issue with the rest of your bod but the whole bod workout is gonna do nothing but good for you anyway.
So my suggestion to you is this,
Tue
Bench Press
Military Press
Squats

Thurs
Dead Lifts
Dips
Pull Ups

If your goal is not to pack on a lot of muscle then thats fine. You dont need to worry too much about diet.
Now this is gonna def improve your arms and shape and tone the rest of you too. So give it some thought and let us know what you decide.
Good luck!

 

[Mr Anonymous]

Well I'm not saying I wouldn't want to pack on a load of muscle, just not sure if I can do it when I'd have so much problem with the nutrition side of things. I was thinking maybe try it and see how things work out. I'm curious though... what would be the amount of Calories/protein I'd need to gain mass?