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.