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How To Build Arm Strength

How do we define strength? Some use analogies to help describe it. “He’s as strong as an ox.” We look to past examples for yardsticks, people such as Hercules and Samson, who was as strong as an ox until he cut off his hair.

According to the American College of Sports Medicine, “Strength is the maximal force that can be generated by a specific muscle or group of muscles during a single movement.”

It’s a definition we’re willing to go with. If we have more arm strength, we can do more physical things. We can lift things things more easily, play sports more easily. We can even win fights more easily (not that we advocate fighting, but shit happens, right?).

Building arm strength is something we all grapple with, but it certainly isn’t something that has to be complex. We can all do it. We just need to know how to do it. And once we know how, we’ve gotta discipline ourselves to stick to a schedule.

Perform Biceps and Triceps Exercises

Your biceps and triceps are fundamental and they need you to give them some time and loving. For them, loving comes in the form of regular exercise. You need to train them 2-3 times a week. Give each one at least two exercises and incorporate them into your daily workout.

Repetition Is Key

According to the National Strength and Conditioning Association, you should look to do, “Two to six sets of up to six repetitions for each arm exercise to build strength.”

You should have rests between sets – one to two minutes – and if you are looking to push yourself by doing more than just 6 reps, you should increase the weight.

Superset Your Triceps and Biceps Exercises

This is a real time-saver, and essentially requires you follow a bicep exercise with a tricep exercise without any rest. You could, for example, do a dumbbell biceps curl followed by skull crushers

Variety Is The Spice of Arm Strength

Rather than sticking to the same equipment for each exercise, you should look to mix things up. Your choice should be varied and could included cables, dumbbells, barbells, bands and machines. This variety will improve your strength.

Believe In Change

Just like you should look to make use of a variety of equipment, you should also make sure to change your exercises, preferably every six weeks. This will help you to keep on improving your strength.

  • Von

    What about diet? I believe it also plays an important role in building arm strenght.

    • Louis

      Yes, indeed diet plays a huge role. Anything that involves your body involves the foods that you’re eating.