Develop muscles of Your chest and arms take time and discipline, but can be accelerated with proper training. Your training should include enough sets and repetitions to completely overload the chest and arms. Training with sufficient volume stimulates the muscle development process. Your muscles recover from workouts, while they increase in size. According to Dr. Lee E. Brown, although it depends in part on your genetics and body type, it can take up to eight weeks to see noticeable improvements in muscle size.
Lift weights three times a week, and not on consecutive days. Give the chest and arm a day of rest between each workout so they can heal completely. If you still feel fatigued on the day you are scheduled to work, postpone the session one day to give your muscles a little more time. The breaks between training sessions allow time for the muscles of the chest and shoulders to become larger.
Begin training with chest exercises. The pectoralis major - in the chest - is a muscle larger than the biceps and triceps of the arms, so you must work first. Select three or four chest exercises to include in your workout. Effective exercises include the bench press, chest press with dumbbells, bent chest press and push-ups (bench press, dumbbell chest press, incline chest press and push-up).
Select three biceps exercises to complete during your training. Exercises that target the biceps include barbell curls, curl biceps with dumbbells, isolated curls (isolation curls) and hammer curls. During each of the curl exercises, keep your elbows on the sides of your torso while bending your arms. Avoid shaking the weight to lift a higher load.
Choose three triceps exercises, such as lying triceps extensions, triceps extensions, dips, and close grip push-ups. Make sure you are emphasizing the triceps during each exercise by not allowing the elbows to go sideways.
Complete four to six sets of six to 12 repetitions of each exercise. This is the volume of training recommended by the Georgia State University's Department of Kinesiology and Health to gain muscle mass. A one minute break between sets helps promote muscle overload.
For all exercises, use weight that makes completing the series a challenge. Make adjustments when the weight is easy for you.
Lift weights with a partner who can act as a controller, since most chest exercises and some triceps exercises involve holding the weight on your head.Consult your doctor to clear up doubts before starting a new training program.