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For some individuals, gaining weight can be quite challenging. You might be concerned that being too light is harmful to your health, or perhaps you're simply looking to improve your appearance. Gaining weight in a specific part of your body can be even more difficult. However, you can make positive changes to your arms by altering your diet and exercise routine.
Steps
Focus on the Arm Muscles
Tightening your triceps. Gaining weight in a specific body area is not easy. It's much easier to gain weight as muscle mass rather than fat. Toning your arms is the best way to increase their size. Many exercises target arm muscles effectively. The triceps should be the primary focus.
- Learn the triangle push-up. The triangle push-up differs from a regular push-up in that your hands are placed directly below your chest, instead of being spread out. Form a triangle shape with your hands by touching the tips of your index fingers together, and extend your thumbs to touch as well. Lower your body close to the ground and push back up.
- Like traditional push-ups, you must engage your core to maintain stability. Your abs will also be activated as you work on your triceps. You can start by kneeling and then move to the full plank position as you get stronger.
- If you're doing the kneeling push-ups, begin with 10 repetitions. Gradually increase to 2-3 sets. If you're doing the plank push-ups, start with 5 repetitions, and gradually increase to 2-3 sets.
- The triceps kickback exercise is also very effective. To perform this, bend your arm at a 90-degree angle by your side, then extend your arm straight back. You can use a light dumbbell for this exercise.
- Do 12 repetitions, then switch sides. By developing your triceps, your arms will look firmer and more defined.
Building Bicep Muscles. To increase arm size, you must target several muscle groups. Familiarize yourself with the names and locations of these muscles. While the triceps, located on the back of the upper arm, are important, the biceps also play a crucial role. They are positioned at the front of the upper arm, just above the elbow.
- Curling weights is one of the most effective ways to train the biceps. Simply curl your forearms to your shoulders and then extend your arms. Use heavier weights for greater muscle growth, while lighter weights will tone and stretch the muscles.
- Start with 12 repetitions for each arm. As your biceps develop, your overall arm size will increase.
- Avoid swinging your body when curling the weights. Focus on slow, controlled movements, emphasizing resistance as you lift and lower the weights.
Develop Wider Shoulders. To give your arms a more defined appearance, it's essential to focus on your shoulder muscles as well. Shoulder presses are an excellent exercise for this. Stand with your arms bent at 90 degrees in front of you and feet shoulder-width apart, with a slight bend in your knees. Press one arm upward while holding a dumbbell, alternating between both arms.
- Exhale while pressing the dumbbell upward, and inhale when lowering it. Keep your elbows close to your body throughout the movement.
- Start with 8-12 repetitions for each arm. Begin with light weights, such as 2kg, and gradually increase the weight as you progress. Developing broad shoulders will make your arms appear larger and more defined.
Seek Trainer Guidance. If you're unsure about how to target a specific muscle group, consider working with a personal trainer. A trainer can design a personalized workout plan tailored to your goals and guide you through the most effective exercises for arm development.
- Ask your gym if they offer an introductory training session with a discounted rate. This will allow you to evaluate whether the trainer and program suit your needs.
- If one-on-one training isn't your preference, consider joining a group class. This is a more cost-effective alternative.
Consistency is Key. Whether you're working with a trainer or training on your own, consistency is crucial for arm development. Aim to lift weights 2-4 times a week. If you're lifting heavy weights, your workout schedule should be less frequent compared to when you're lifting lighter weights.
- Muscles need time to rebuild, so ensure you rest between intense sessions.
- Select weights according to your body size and health condition. Your goals and expected results also play a role in this choice. If you're a gym member, ask others for advice on what weight works best for your body type.
Laura Flinn
Certified Personal Trainer by NASM
Certified Personal Trainer by NASM
Experts suggest: To gain weight in your arms, you must consistently perform resistance exercises that specifically engage your arms.
Eat to Gain Weight
Increase Your Calorie Intake. To gain weight anywhere on your body, you need to consume more calories. But it's also important to choose the right types of calories. Aim for a healthy approach to weight gain—don’t justify eating unhealthy, calorie-dense foods like fried items and pastries. This won’t help you achieve your desired results and could pose serious health risks.
- Focus on increasing your calories by eating nutrient-rich, healthy foods. Include starchy vegetables like potatoes, corn, and peas, which are higher in calories compared to leafy greens but still packed with nutrition.
- Incorporate healthy fats into your diet. Fats contain 9 calories per gram. You can add fats through olive oil, butter, or coconut oil in your meals. Olive oil, in particular, is a healthy fat, providing about 120 calories per serving. Stir some olive oil into whatever you eat—oatmeal, soup, salad dressing—to boost your calorie intake.
- Check food labels. Avoid products labeled “low-fat” or “diet.” For example, choose regular cheese over reduced-fat cheese.
Eat More Frequently. It’s difficult to consume enough calories with just three meals a day when trying to gain weight. Aim to have five smaller meals throughout the day. The total calories consumed will increase depending on the foods you choose.
- Snack on healthy foods. Look for calorie-dense yet small-portion options. Nuts are a great choice, as they are rich in fiber and protein. Carry a bag of almonds to snack on when you’re hungry.
- Include snacks that contain healthy fats and carbohydrates. Chickpeas and multigrain crackers are tasty options you should try.
Drink More Smoothies. Eating five meals a day plus snacks can amount to a lot of food. Smoothies offer a great alternative when you need a change from regular snacks. You can easily make a smoothie with whole milk or yogurt, along with some fresh fruit. Add a bit of flaxseed or protein powder for an extra nutritional boost.
- Add some spinach to your smoothies. This is a great way to incorporate more vegetables and nutrients into your diet.
- Avoid drinking too many beverages like diet sodas. These drinks may make you feel full but don’t provide any significant calories for your body.
Consult a Doctor. If you're experiencing malnutrition (or if your arms appear extremely thin), it’s advisable to consult with a doctor. Being underweight can sometimes be a sign of an underlying health issue. It’s best to seek medical advice before embarking on any weight gain programs.
- Your doctor can provide valuable insights. Ask them to recommend a nutritionist. A nutritionist will guide you in choosing the right foods to gain weight healthily.
Maintain a Healthy Mindset
Stay Optimistic. When trying to make positive changes to your body, you might feel frustrated if results don’t come quickly. Keep a positive mindset and don’t give up. Doctors believe that a positive outlook can actually fuel your motivation. Keep your head high and stay persistent. In the end, you will achieve your desired results.
- Studies show that a positive mindset can reduce stress. Lower stress levels, in turn, give you more energy to focus on your weight training.
Focus on Your Strengths. When trying to gain weight in your arms, you may find yourself fixating entirely on this one goal. During this time, it’s easy to focus on what you dislike about your body instead of what you appreciate. Take a moment each day to praise yourself. Every day, choose one thing you like about yourself and focus on that.
- If you recently delivered an excellent presentation at work, remind yourself that you are a dedicated employee.
- Try posting an inspiring quote on your bathroom mirror. For example, you might say, "I have a beautiful smile. Don’t forget to use it."
Reward Yourself. As you follow any diet plan—whether for weight gain or weight loss—you should set small goals. For example, your goal might be to add 200 extra calories to your daily diet. Once you reach that goal, treat yourself.
- You might reward yourself with an hour of your favorite activity without any guilt. Let yourself watch a silly TV show or indulge in a trashy magazine. Just don’t feel bad about it.
- Treat yourself to a massage after completing one month of your training program. All thanks to your hard-working muscles!
Advice
- If you don’t have dumbbells or a multifunctional machine, you can use your body weight for resistance, or repurpose household items like a water container or a laundry detergent box as makeshift weights.
- Consult with a doctor before starting any weight gain program.
