I need to build up some arm muscle... Help?

[Hawks]

I have very weak and pretty flabby arms. No upper arm strength to speak of. I need to get some muscle in them so I can hold up my goalie glove in the proper position (atm I kind of lean it on my hip :P) and keep the goalie stick straight and on the ice all the time and whatnot.

 

So. We've got some random free weights about, and those little aerobic weights, as well as a bench set (that no one uses). We've got an elliptical as well as a treadmill and one of those exercise balls. I'd rather start with easier stuff because I'm lazy. Also because I can do curls and such with the aerobic weights whilst watching television (or more likely using the computer)

 

Suggestions you have about exercises and how many reps and all that are great.

[pennywise]

you'd rather start with easier stuff because you're lazy...

 

hmm.

 

 

bench press and curl since you're lazy.

3 sets of 8-12 reps for size.

5 sets of 5 reps if you want strength.

 

you have everything to create an entire workout though, if you wanted to go that far...

[fastortoise]

upper arm = forearm? if you want some forearm strength, grab light dumbbells in your fingers (don't use your palm!) and let your arm dangle. then just move your wrist up & down as far as possible. the farther the weights are from your rotating wrist, the more effort and muscle you'll gain.

[OwnagePie]

I suggest more on overall strength. Here's a two day split because you're lazy.

 

Upper body/ Lower body

 

 

Chest, Shoulders, Triceps.

 

Bench or Dips

Incline Bench (optional)

OH Press

Side Laterals

Tricep Isolation

 

Legs, Back, Biceps.

 

Squat or Deadlifts

Leg Press (optional)

Pullups

Rowing Lift

Bicep Curl

 

You can choose each exercise to be between 2-4 sets of 5-10 reps for your liking.

 

If you can't do pullups then do the lat pull down machine. Tricep isolation is pretty much tricep extension or close grip bench.

 

And do it maybe on Sunday and on Wednesday or Thursday. Eat 200-500 calories above maintenance, meat, milk, etc. And you can add 2 or 3 days of cardio where you run for 20min mild.

 

Hope I helped. :D

[the0nlyeric]

If you want forearms, take a badminton racquet and swing it in a backhand motion repeatedly (like if you were trying to hit a backhand smash). I know it works because I play badminton and my left forearm is almost double the size of my right forearm. You just have to use both arms to make them even.

 

If you want shoulders, playing tennis would be your ideal training.

 

Note: tennis and badminton is completely different, tennis uses the shoulder muscles to hit a shot, badminton uses the forearm muscles (wrist) to hit a shot.

[nerdboyxxx]

I don't do much working out and I reckon I'm pretty big for my age (14). I suggest the following, it always helps me out to build up a little arm muscle. I do these in a certain way so I stay fit and keep up my strength, so they aren't strength-intensive, but they should do the trick. By the way, I don't own any sets of weights or exercise machines at all, not even those little 1Kg aerobic weights. Yet, I still get some good results.

 

I start off with some push-ups, often my legs are propped up on my bed. I do 20-50 of them, although I can go up to 150 if I have to.

I then continue on to just push-ups, no support on the bed, with one hand. I do 20-25 on each hand.

Then, I will do some sit-ups, about 30-40. I have a certain way of doing it to get the best results, its really wierd and hard to explain. So, I'd stick to around 20 to start off with then build your way up.

 

I am in no way a fitness expert, and these aren't guaranteed to give you some great results, but its what I personally do. Here is a pic of me, some results after donig this for bout a year.

 

http://img689.imageshack.us/img689/387/12846108011030208218060.jpg

[chaossviper]

Dumbbell concentration curls are a must, with proper form even using 10-15 lbs is very helpful

 

Also, benching is a little bit helpful and that works out your triceps and forearms a little, as well as your chest.

[Iamdan]

Do 3x8, any more reps and the weight is too low. Do a few exercises concentrating on different muscles and rotate the sets.