How do I make my arm muscles bigger?

8 Best Exercises for Bigger, Stronger Arms

1. Bicep exercises.
2. Concentration curl.
3. Cable curl.
4. Barbell curl.
5. Chinup.
6. Tricep exercises.
7. Triangle pushup.
8. Tricep kickback.

How long does it take to increase muscle mass?

Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing,” says Haroldsdottir.

How much muscle can I gain in 2 months?

Noticeable, substantial muscle gain is more likely to take years rather than months and the amount of muscle weight gain possible in a month is actually quite small. Any drastic weight fluctuations over the course of a month are typically the result of fluid loss or retention – and not new, bulging muscles.

What is the best way to maximize muscle mass?

The 10 Principles of Building Muscle Maximize Muscle Building. The more protein your body stores-in a process called protein synthesis-the larger your muscles grow. Eat More. In addition to adequate protein, you need more calories. Work Big, Not Small. Train Heavy. Have a Drink First. Don’t Always Go Hard. Down the Carbs After Your Workout. Eat Something Every 3 Hours. Make One Snack Ice Cream.

What is the best workout to build muscle mass?

According to researchers at McMaster University, the best way to build muscle may come in many different forms. Their study, published in the Journal of Applied Physiology, found that lifting heavy or light weights are both equally effective at bulking you up.

What can help you build muscle mass faster?

Increase your training volume. Research tells us that more volume typically translates to more muscle.