How to bulk up my arms

[Anonymous]

Anonymous wrote:

Anonymous wrote:Pushups. I do them for two weeks and all of a sudden I see definition. My problem is I get too bulky but they are super good for you.

Pushups, squats, deadlifts and planks are the only four exercises you need. Do lots of them and do variations of them.

OP here and I can’t do one push up to save my life

Knee pushups - maintain a straight push-up down to you knees rather than your toes.

[Anonymous]

Do 20 mins. I like Callie Gullickson. Do 12 lb weights instead of 10 and 8 lb where you were using 5.

[Anonymous]

An easier way to learn to do push ups is to start with your belly on the floor and use your arms to push you up. Do this to build strength. Then move to incline pushups on your stairs or a bench, then knee pushups, then full pushups.

[Anonymous]

Anonymous wrote:I am thin but pear-shaped. As I’m getting older (53) I want to build up my arms. I do Peleton strength workouts most days (10 minutes of core and 10-20 minuted of strength). I am almost zero fat on my arms so when I do have muscle they look good. But I’m starting to have more flappy triceps and I want to build more bulk/definition.

I’m currently doing a 10 minute arm and shoulders workout that target biceps, shoulders and triceps every other day or so. I’ve been using 10 pound weights for a couple of weeks but haven’t been able to up the weight to 15.

Any suggestions?

One big problem with Peleton strength workouts is that they have you using the same weight for muscle groups with vastly different strength thresholds. As an old guy who gave up trying to lift heavy, I now bench with 95 pound dumbbells but overhead press 55 and do 15 pounds for flies. One size does not fit all for dumbbells.

The women I know who look strong mostly do barbell weight exercises — bench press with a 45 pound bar plus weights, rows with a bar plus weights, barbell deadlifts, and barbell squats. They mostly only use dumbbells for curls or accessory work.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am thin but pear-shaped. As I’m getting older (53) I want to build up my arms. I do Peleton strength workouts most days (10 minutes of core and 10-20 minuted of strength). I am almost zero fat on my arms so when I do have muscle they look good. But I’m starting to have more flappy triceps and I want to build more bulk/definition.

I’m currently doing a 10 minute arm and shoulders workout that target biceps, shoulders and triceps every other day or so. I’ve been using 10 pound weights for a couple of weeks but haven’t been able to up the weight to 15.

Any suggestions?

One big problem with Peleton strength workouts is that they have you using the same weight for muscle groups with vastly different strength thresholds. As an old guy who gave up trying to lift heavy, I now bench with 95 pound dumbbells but overhead press 55 and do 15 pounds for flies. One size does not fit all for dumbbells.

The women I know who look strong mostly do barbell weight exercises — bench press with a 45 pound bar plus weights, rows with a bar plus weights, barbell deadlifts, and barbell squats. They mostly only use dumbbells for curls or accessory work.

Through Peleton strength, I've developed a strong upper body. I don't look like a bodybuilder or fitness model, but I've got defined shoulders and arms. I agree that using the same weight for all muscle groups is inefficient—it's better to have a variety on hand. Also, you have to get to the point where you can do full pushups as I think much of the definition comes from doing those.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Pushups. I do them for two weeks and all of a sudden I see definition. My problem is I get too bulky but they are super good for you.

Pushups, squats, deadlifts and planks are the only four exercises you need. Do lots of them and do variations of them.

OP here and I can’t do one push up to save my life

Start on an incline. Feet on the ground, arms on a chair or bench. Gradually get lower.

Swimming is also a great was to tone your arms.