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Ways to Increase Arm Muscles by 100%

The way to increase muscle mass in your arms and chest is the same for building any other muscle in your body: high-tensity resistance training -- that is, weights -- supported by proper nutrition and recovery intervals.

How to rev up the process? "You'll get there faster if you pace yourself and work at a sustainable level of intensity and not sidelining yourself with excessive effort," says Los Angeles-based personal trainer David Knox, author of Body School: A New Guide for Improved Movement in Daily Life. "That said, you can see significant results within six to eight weeks if you're diligent," Knox adds.

How do you maximize it? Here are 3 keys:

#1) Workout the WHOLE body

I don’t care if your goal is just bigger arms-for the above reasons you MUST enact your entire body. But there is a specific way this must be done.

#2) NEVER waste time on “single joint” exercises

Doing 2-3 activities is all you need to enact your entire body. How do you do this?
COMPOUNDING exercises MUST be the focus
They accomplish the same thing as 7-10 “single joint” activities, and therefore they don’t drain your body of precious energy on meaningless things.
If you waste time on “single joint” activities you don’t give your body enough time to recover during the workout–and your results are severely limited.

#3) Lift HEAVY weights

This will make or break your success-even if you get the other 2 things right. Light weights do virtually NOTHING in terms of getting ripped-they merely improve your endurance.
in other words–if you want the scraggly body of a marathon runner than lift light weights. The only way to get big arm muscles is to do compounding “whole body” exercises with heavy weights.