Help with building arm muscle?

[TIC]

I've recently started trying to get some muscle. I've always been pretty skinny.

I'm 5'11 160 currently. I gained like 5 pounds in a few days

My question is: will simply gaining weight and lifting everyday get me more muscle? I have no problem gaining the weight; I'm already eating a ton of protein and calories, the whole deal.

So, when I get to 170, which will be soon, can I expect some real results? Also, how do I go about losing the gut that I have gained from all this food intake? Here is a pic I just took a minute ago:

http://i41.photobucket.com/albums/e279/Prevlnt/01042011341.jpg

I don't know whats better: to be skinny with a 6 pack or have a gut with muscles. I also suspect that I have bad genetics. My brother has bigger arms than me and he doesn't even go to the gym anymore...

 

[runner83]

I also suspect that I have bad genetics. My brother has bigger arms than me and he doesn't even go to the gym anymore...

Don't fall into the trap of blaming your genetics, instead of your nutrition and workout programs, since that's a cop out.

If your brother has good genetics, wouldn't it make more sense that you had them as well?

Can't really give any more info without more detailed information.

E.g.

- Diet program (detailed)
- Workout program

Lifting every day is TOO MUCH.

Muscle does not grow when you are lifting weights. Muscle grows when you are resting and eating in between.

Check out the sticky "Where to Start" in the index for some useful info.

 

[TIC]

E.g.

- Diet program (detailed)
- Workout program
info.

4 breaded chicken tenderloins (10g protein each)
Muscle Milk
1/4 pound burger
protein bar (it had 10g)

I work out at a fitness usa and use many of the machines for about an hour...I'm not sure the name of them, that's the problem. What I do know is that my shoulder and arms are very sore.

The thing is I've just never done anything like this before. I'm a complete noob at lifting, building muscle, etc. I'm skinny as fuk and can't even bench past 75.

 

[runner83]

Check out the Vault as well for some good info, since it's all been said before.

You need to do some research before you start, so you don't get injured.


Some overall key points:

1) Do not overtrain

2) Focus on lifting more weight for more reps

3) Focus on compound freeweight exercises e.g. bench press, deadlifts, squats etc. But make sure you start light to get the form down.

4) Eat around 6 times a day, aiming for about 1.5 - 2g of protein per pound of body weight per day

5) Drink plenty of water

Good luck!

PS - Also remember that arms are only a small part of the physique. Big back and shoulders will go much further towards increasing your masculinity.

 

[Kidquick]

Some good advice above...also keep in mind an impressive physique takes at least several years to achieve.

Diet combined with a consistent workout regiment is the key...good luck!

 

[The Bad Ass Canadian]

Seek out a good personal trainer, if you are a complete noob. Screw pride and all that macho stuff... you'll get a lot further working with someone who knows what they are doing and can help set you up to maximize your results.

Trying to get someplace when you don't even know how to get there is a good way to screw your body up and quite possibly hurt yourself. Read and absorb and start small, if you don't want to seek outside help.

Train every other day until you've built enough strength to handle two in a row. Excessive soreness could be early signs of over training. Keep going like this and you're in for some trouble. Also, train big movements as mentioned above. don't worry about isolation exercises early on.

Judging by the pic, I'd say something is off with your diet. The little pooch belly looks a lot like gluten intolerance (along with constipation), to me. Gluten intolerance leads to inflammation in the gut wall and causes a distended abdomen and tons of people complain that no matter how hard they train, they can't get their bellies to flatten.

3 months gluten free and the problem is solved.

Just some thoughts

 

[bigneil]

Chin ups, pulls ups and push ups are all you really need. Diet and biking help also.

 

[runner83]

Chin ups, pulls ups and push ups are all you really need. Diet and biking help also.

These will have some effect, but the effect will be to tone what is there, rather than build new muscle mass.

For building serious arm muscle, you need much more, since arms don't grow in isolation.

The core exercises like squats, deadlifts, presses, overhead presses, bent over rows, weighted chin ups

plus

some arm specific exercises (e.g. barbell curls for biceps)

will give you much better results.

 

[GoodButNotGreat]

4 breaded chicken tenderloins (10g protein each)
Muscle Milk
1/4 pound burger
protein bar (it had 10g)

I work out at a fitness usa and use many of the machines for about an hour...I'm not sure the name of them, that's the problem. What I do know is that my shoulder and arms are very sore.

The thing is I've just never done anything like this before. I'm a complete noob at lifting, building muscle, etc. I'm skinny as fuk and can't even bench past 75.

i'd say cut out the muscle milk(horrible option for a protein drink), try optimum nutrition gold standard instead. you can only absorb 35-45 grams of protein per 3 hours so spread out your protein intake over 5-6 smaller meals per day.

where is your vegetable intake or complex carbs? you should be eating brown rice, wheat bread, sweet potatoes etc. and fruit and veggies.

start taking a multi-vitamin and fish oil tablets as well, daily.

if i were you i'd do the athleanx program which is what i follow, at athleanx.com

 

[Midnight_Oil]

You don't even need those supplements. I didn't start using whey protein until 18 months ago and I've been lifting for 9 years.

Like others said, you need to eat good carbs, fruits and vegetables. If you can handle drinking a lot of milk, do it. Skim milk is an excellent source of lean protein. I drink nearly a gallon of milk a day.

Also, you don't see small guys with big arms. Those with big arms have a big chest, shoulders, legs, etc.

 

[Tesl]

Your arms don't look too bad for me, if I were you I wouldn't even concentrate on them at all. Do a proper program like stronglifts that will work all your muscles properly, and get bigger chest/back/shoulders. Then worry about the fat after.

If you just work on your arms now I don't think you'll look a whole lot better, just more unbalanced.

As said, you shouldn't work out every day either. Muscle grows when its being rested and recovering, not when you are exercising. You would do better taking a days rest between exercising each time.

Also, if you really do want bigger arms, I'd recommend concentrating on your triceps more than your biceps. Guys with huge biceps and small everything else look weird and bizarre, whereas large triceps make your arms that much more rounded and attractive (in my book)