How can i build up my muscles?

Question

ok so i would like to try to build up my arm muscles and my pectoral muscles or what people call the pecs

so what can i do for my arms like bicep triceps and forearms

do pushups build up all 3 of those i just listed or is there anything better then that

i have dumbbells which is was i mostly use.

also does doing planks build up any arm muscles

to those who dont know what planks are they are where you just hold yourself up with you forearms and then the side planks with only 1 forearm.

but what can i do to build pecs

also dont know if this helps or not but i would mostly like to build size first then get the mass later if thats possible

also dont say go to a gym thats just the laziest answer

Answer 1

Basically,

what you want to do is exercise in long, heavy repetitions rather than short and quick ones. For example, to build up muscle it would be better to lift an 15 kilo dumbbell 10 times, than a 5 kilo 30 times.

Make repetitions with heavy weights, feel the strain and really give it all you got 'till you can't do any more. What actually happens is that making intense contractions of your muscles makes little tears in your muscular tissue. Those little tears repair themselves, and the tissue grows a bit thicker (like with a scar on your skin). This is how the muscles grow.

After a training day, eat plenty of proteines (muscle building block), but also keep a good diet in general. Be sure to get plenty of rest, to let your muscles repair themselves.

Also keep in mind the general training tips - stretching, warming up etc.

Answer 2

Get on schedule and hit the gym for about an hour 3 times a week.

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Answer 3

Weight lift