How Can You Develop Solid Arms?

Arms are the most appealing and eye-catching part of your body. Well developed muscular arms tend to be the trademark for the body builders. They can be easily exposed and impress other people by wearing sleeveless or tight shirts. What a sensational feeling it brings to the crowd when you took off your shirt to exhibit your well trained smooth muscular arms.

Gaining muscle mass basically involves the following four factors:

  • Training
  • Nutrition
  • Rest
  • Supplements

Where I will never suggest taking supplements. They may aid you, but they are not as much necessary as the other three factors are. If you try to remove these three, then forget about developing solid muscular arms. Now let’s check out everything in detail.



Training is imperative to get well defined and balanced arms. Following are the exercises which are sufficient for your biceps.

  • Standing Barbell Curl
  • Standing Dumbbell Curl
  • Arnold Curls
  • Incline Dumbbell Curl
  • Preacher Curl
  • Concentration Curl
  • Hammer Curl
  • Overhead Cable Curl
  • Chin-up


Here is the list of exercises which are very effective for your triceps:

  • Skull Crushers
  • Seated Triceps Press
  • Rope Pushdown
  • Close Grip Bench Press
  • Dips Triceps Version
  • Pushups Close Triceps Position
  • Reverse Grip Triceps Pushdown


  • Palms-Down Wrist Curl Over A Bench
  • Palms-Up Wrist Curl Over A Bench
  • Plate Pinch
  • Reverse Barbell Curl
  • Wrist Roller
  • Grippers


Eating right food in the right amounts is very necessary for the healthy body. When you started doing your workouts, it is obligatory to be concerned about your eating habits.


Add calories to your diet as you perform various exercises including weights. Calories to be added concerning the level of activity you indulge yourself into. Some calories you need to maintain the amount of muscles you possess.


Proteins are the building block of the muscles, and it should be the part of your every meal. Chicken, eggs, fish, and dairy product contributes to the protein rich food items.


Carbohydrates are the preferred source of energy, and therefore it should be consumed in a proper amount. Primary sources of carbohydrates are:

  • Oat
  • Pasta
  • Potatoes
  • Whole Wheat Bread
  • Brown Rice

It is advised not to use refined grains and wheat products. Always add whole grain products to your diet plan. Like taking whole grain cereal is a good start of your day.


Fats are also an important part of your diet, but it should be taken in the moderate amounts. Some fats are necessary for your body as it helps in burning other fats. Saturated fats are the unhealthiest ones which are found in fried products. Choosing unsaturated ones is the healthy choice for your body. Sources are:

  • Fish oil
  • Walnuts
  • Peanuts
  • Almonds


Water is vital for your body. Drink at least 8-10 glasses of water daily

Rest and Recovery

Taking 9 hours of sleep is necessary. During your workout, your muscles are broken, so resting is an essential part of your workout plan. Moreover, while you take rest, your body releases hormones which boost up your energy level.


Although, supplements are optional, but it helps you to achieve your goal faster. Some important sources of supplements are:

  • Fish oil capsules
  • Whey protein powder
  • Multi-vitamins.

Improve Your Physique By Using Body Building Supplements

For body building, one has to go through the intense physical training. Along with physical training, you need the right amount of nutrients also so that you can have enough energy to get through in your physical training. Bodybuilders and athletes use body building supplements to improve their physique and to get energy to improve their performance. Body builders and athletes do lot of intense exercises so their body requires the more amount of nutrients. To cover up the nutrient requirement, they use health supplements and body building supplements.

Weight gaining supplements

For body building, you can take a supplement that can help you in gaining weight. Weight gain and muscle gain is the main objective of body building. Weight gaining supplements are used by most of the bodybuilders. No matter how much calories you intake in a day, all the calories will burn when you get involved in an intense body building workout session. You already know that for body building, you need a higher amount of calories. In this case, taking weight gaining supplements will be ideal for you.

Multivitamin Supplements

You can also use multivitamin supplements for bodybuilding. These supplements provide the right amount of vitamins to your body in order to prevent vitamin deficiency in your body. Body becomes weak when there is deficiency of vitamins. With weak body, you could not do any intense exercise. This is the reason why many body builders and athletes use multivitamin supplements to make their body strong and efficient.


Protein supplements are essential for body building. Protein helps in making your muscles strong. You can take it immediately after your workout session for muscle gain. Protein also helps in repair and growth of your muscle tissues. Dwayne Johnson, the famous wrestler and Hollywood actor also uses protein supplements for body building. Every athlete and body builder knows how important protein is for their body. If there is deficiency of protein in your body, your muscles will become weak and you will not be able to lift heavy weight.


Glutamine is found in most of the body building supplements. It is an amino acid that is found in human muscles. Intense exercises make your body loose natural glutamine. So, it is important for body builders to take glutamine supplements. Dwayne Johnson has also advised body builders to intake glutamine supplements for optimum growth of their muscles.

Get a body like “The Rock”

If you want to have a body like “The Rock”, you will have to be dedicated towards your body building workout. Along with it, you will have to intake body building supplements. You must have read in the newspaper earlier that Dwayne Johnson arrested for importing HGH into Australia. That news was fake. He never did anything like this. He only took bodybuilding supplements along with him on his Australia tour. This clearly shows that Dwayne Johnson also uses body building supplements and he always keeps these supplements with him. You should also use body building supplements regularly if you want to have a good physique.