Need to build up my arms

[rhiannon]

I am a 27yr old female who is in pretty good shape. I have an interest in law enforcement (I have been a corrections officer for 3yrs) and I am a firefighter. I am wanting to build my upper body more. I don't want to be just toned, I want muscle mass. I use free weights and I bench some, but I am wondering if there are other things I can do to build up my arms. If anyone has suggestions for different exercises or techniques, it would be greatly apprectiated.

Thanks

[Hekim]

One of the suggestions would be to pick up a subscription to muscle and fitness. They have a lot of articles and it's not only geared to men.

[txinvestigator1]

I am a 27yr old female who is in pretty good shape. I have an interest in law enforcement (I have been a corrections officer for 3yrs) and I am a firefighter. I am wanting to build my upper body more. I don't want to be just toned, I want muscle mass. I use free weights and I bench some, but I am wondering if there are other things I can do to build up my arms. If anyone has suggestions for different exercises or techniques, it would be greatly apprectiated.

Thanks

If we could see a picture of you we could give better advice. :p

[DodgeThis97]

..........

[nystangkid]

If we could see a picture of you we could give better advice. :p

lmao

[1depd]

I second Hekim's advice. M&F publishes a lot of new studies on all types of fitness related issues. When I last had a subscription they published a different exercise every month. I learned more from them then many people pick up from a personal trainer and at a cheaper cost.

Me and one of my CPL's would argue about lifting constantly. He was receiving much of his information from a second co-worker. Eventually he had to go to a personal trainer for semi-pro football. Once his personal trainer started to fill him in on what to do we argued less and he started disagreeing more with the other co-worker. Most of my knowledge came from the magazine with clarification from gym staff.

[GrayPatriot]

but I am wondering if there are other things I can do to build up my arms.

Thanks

If you want to build size to your arms work on your triceps as they make up around 75% of your arms.

Go to a bodybulding forum or like stated earlier buy a muscle mag for exercise tips. The latest kick in thing in bosy building is the dogg crap workout. just google dogg crap for pointers.

If you don't want to get a personal trainer I always tell people to watch the form of in-shape females in the gym; they don't care about the aomunt of weight they are lifting just their form...

Good Luck

[P01IC3M4N]

you need to lift heavy weights. get close to your max, then do like 2 or 3 repetitions of 5. this is what bulks you up. you should be able to increase the weight by 5 lbs or so every two weeks. don't over do it though. add weight gradually. if you do this 2 or 3 times a week, you'll start seeing results after about 2 months.

[rhiannon]

Thanks so much for your posts! I subscribe to Fitness magazine already, but I will look into Muscle and Fitness as well.

[Riggs]

Close grip bench for like 3-4 sets of 8-10 and chinups of however many you can do, if not chinups do concentration curls they work great!

[binky94]

Weight training is good for body building.......but do some other activity at least once a week (ie swimming laps) to build the cardio thing. Strength is one thing...endurance is another.

Size and strength won't win the battle............mind-set will.

[freshgirl]

This website is a good place to look for different types of exercises and how to do them. You can select exercises by muscle group, it even lists stretches to do for those muscle groups.

http://www.exrx.net/Lists/Directory.html

[Pistol_Pete1621]

One word. Well sort of.

Bowflex.

I love mine. It works. Unbelievably well.

[teamshowgon]

first off workout your tricep more and work them until failure, then do couple of bicep curls with dumbells and barbell until failure.. hope this helps u out

[Mike1986]

Doing 4 sets of Chin-ups will do more for your biceps than 16 sets of curls and 4 sets of Dips will do more for your triceps than 16 sets of Presses and pulldowns. Compound movements always hit the muscle groups, whether primary or secondary much better than isolation exercising.