fastest way to get musles for your arms?
926106
There are too many exercise to do to get the result. But I just pick 4 for you:\n\nBarbell Biceps Curl 5 sets (10, 12, 15, to failure, take 2-3 min break and increase the weight to where you can only do around 6 reps)\n\nUnderhand Chip-up with weight 6 sets (no weight 12, with weight 10, 8, 6, take 2-3 min break and increase the weight 4-6 reps, no weight to failure)\n\nTriceps Dip with weight 6 sets (no weight 20 - yes I mean 20 reps I do 50 reps, with weight 15, 12, 10, take 2-3 min break and increase the weight 6-8 reps, no weight to failure)\n\nIncline Close Grip Bench Press 4 sets (10, 8, 6, 6) Don't take a break too long from these sets\n\nDon't blame me for the pain, you may do them all in one session. Eat well and get enough rest, it's better to delay a workout than skipping a meal, eating and resting is more than 70% in getting huge, the work-out part is just to stimulate growth.
302463
i wouldn't say there is aa fast way but eat healthy foods and drink water and if that fails get the firmest support knickers you can ha ha ha
1056989
for your biceps, it is all curls. \nBarbell curls, dumbbell curls, preacher curls, Incline bench curls, cable curls and so on.. \nfor your triceps it is all extensions and pushdowns.\nCable Pushdowns, overhead tricep extensions. Kickbacks, skull crushers, close-grip presses. \n\nthese are just some of the many exercises you can do for your arms.\nEach one has different benefits and depending on how you do it, will work different parts of your arms.\n\nMike\nPersonal Trainer
568347
Push-ups with your elbows next to your body.\nTricep presses.\nBicep curls.
1034254
lay on the ground on your stomach. take a two or three pound weight in each hand and lift you arms up like a bird. do this until your arms fell good and tired(not just 1..2..3.. OKAY I'm done)\n\nif you know the closest muscle to the fat, you can use that muscle to lose weight faster in that area. I.E. belly fat; abs
522325
Lower your body fat percentage.  Tone your arms by using free weights with low weight and max reps.  Concetrate on biceps one day, and triceps the next.  Once your muscles become accustomed to the work out combine the days and work your arms 2 to 3 times a week depending on intensity.
673757
You just have to work at it. Use weights and don't work just the biceps. Work the triceps and forearms too. All of those will give you bigger looking arms. Eat lots of protein too.\n\nYou should probably work on the rest of your upper body as well. Otherwise you'll just look strange.
790766
for upperbody, maybe you can lift some light weights or go swimming. I have heard that swimming is awesome for the arms. Of course, please try to find an indoor pool! Its probably cold most places and pools are closed for the winter. Also, exercise bands are handy. You can take them and use them almost anywhere you want. Also, if you want a total upper body workout, try using an inclined bench with some light weights. That will work your chest, (pecks) and your arms.
576145
DIPS!!!  off of a chair or on a dip bar, whatever u can use.\n\nit gives u awesome triceps!!!!
749717
Do the following for your shoulders (use weight that you can only repeat 4-6 times)\n\nShoulder Press\nMilitary Press\nBehind Neck Press\nFront Raise\nArnold Press\nUpright Row\nLateral Raise\nRear Delt Row\nShrug (you need to work on your trap and delt together)\n\nAnd these for your arms (use weight that you can repeat only 12-15 times)\n\nTriceps Dip\nClose Grip Bench Press\nLying Triceps Extension\nTricep Extension\nBent-over Triceps Extension\nPushdown\nDB Kickback\nOverhead Triceps Extension\nBB Curl\nCable Curl\nDB Curl\nIncline Curl\nPreacher Curl\nConcentration Curl\n\nDon't just do the above alone, also work on your Chest, Back and Legs as well. It's hard to get other muscles big (enough) without training the major muscle groups first.\n\nFor more details, see Max OT (do search on Internet) -\n\nhttp://search.yahoo.com/search?p=Max+OT&fr=yfp-t-501&toggle=1&cop=mss&ei=UTF-8
275271
One of the best exercises for forearms that I have done with this homemade device:\n\nUse a rounded piece of wood about one and a half inches in diameter and one foot and some long.  Drill a hole in the middle where you can slide a piece of rope and tie it up.  The  rope could be about 5 feet long, depending how tall are you.  You tie a dumbell or a plate to the other end. Now grab the roll with both hands, palms facing down and with your arms extending straight in front of you.  Start by winding the rope with wrist action one direction and then unwind it the other direction.  You can do the unwinding slowly, then you can feel the burn.  My dad did this exercise and he was unbeatable arm wrestling.   This can complement any free weight exercise to give you Popeye forearms.
579197
Pushups (modify to on your knees aka girl pushups) and tricep dips are 2 exercises that you can do without any equipment.  With light dumbells, you can do a lot of upper body weight lifting.  Although these exercises won't spot reduce your arms, they will build muscle.  It should help your arms look firmer and not so flabby.
869503
If you are looking for 1 single exercise to help you gain muscle mass, I would say pushups are the best.  If you are asking this because you are trying to look good, mix in some bicep curls too.  But if you are just trying to gain size and to better defend yourself, pushups are the quickest.  Start with sets of 15 and increase to sets of 50.  Do 4 sets every day.
613251
Try adjusting your seat height.  Sometimes just an inch difference can ease tension/strain on your arm and hand.  \n\nSet an alarm in your computer or other device at regular times, perhaps once an hour or every half hour, to do small stretching exercises for your hand and arm.  \n\n--Hold your right arm straight out, palm up.  Keeping the right arm straight, use your left hand to slowly bend back the fingers of your right hand.  Do the other side.\n\n--Make fists and rotate your hands in both directions.  \n\n--Shake your hands out.  \n\n--Pull your right arm across your body with you left arm.  Do the other side.\n\n--Get up and bend over and just hang, letting your shoulders relax.
712864
Simply train for strength.  Human muscle tissue contains three different fibers:  Red (endurance, low intensity), Intermediate (moderate intensity work), and White (high intensity, responsible for strength, speed, and overall size).\n\nThere's no need to do "explosive" training to become faster--such training actually WILL generate injuries from all the jerking and pulling created between the muscles and the tendon attachments.\n\nI would recommend standard weight training, doing mostly compound movements; excercises that use more than one muscle group, such as squats and bench presses.  Perform each excercise with weight that's heavy enough to reach positive muscular failure (the point where you cannot do another repitition regardless of how hard you try) within six to eight repititions.  Keep your movements absolutely under control--no jerking or swinging, unless you like your doctor and wish to visit him often!  In choosing the weight you use, make sure that you can hold the weight in place, briefly, at any point of the excercise's rang of motion.  If you can't, you didn't lift it--you threw it, using momentum to rob your muscles of work they should have been laboring against.\n\nIf you're sceptical that using slower, heavy, movements is a good way to generate both an increase in strength and speed, consider this:  Let's assume that you're about to pick up a box that you fully beleive is heavy.  You'll lift that box pretty quickly, won't you?  Also, image yourself carrying a five-gallon bucket that's full of water.  The handle breaks.  Your hand--which is still under control of an arm that was holding some weight just moments before--would jerk clean up to your shoulder before you'd be able to react to the broken bucket handle.  Strength and speed are related!  \n\nMake sure that you allow plenty of time for muscle recouperation and growth in between workouts--overtaining is very easy while training for strength, because the more intense the workout, the more a muscle is exposed to stress.  The more stress, the greater the amount of time needed to recover.\n\nFor more information, I'd recommend the excellent book by Mike Mentzer entitled, "High Intensity Training the Mike Mentzer Way," which is availible at most major bookstores.
669879
Push ups, biceps and triceps...\nDaily routine, try not to exaggerate, because this are painful and you may quit soon...
537385
Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk). \n\nIf you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps. \n\nLegs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone. \n\nNever do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal. \n\nAbs can be done everyday.\n\ncardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.\n\nWhen you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.