How to build up chest and arm muscles fast?

How can I build up chest and arms muscles fairly quickly? With just using a dumbell, etc at home!

I don’t really have time for the gym everyday and I’m not looking to be bulky like Arnie, just get some nice reasonable shape/toning so my chest looks good under a t-shirt and my arms look good in short sleves!

Thanks!

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2 Comments

  1. Elander G says:

    You need to make sure that you are using weights heavy enough that you are not able to successfully complete more reps than the maximum for your set. It’s the only way that you’re going to build muscle.

    You also need to make sure to work all the muscle groups of your chest. Do a combination of flies and presses at different incline angles so everything gets worked.

    Eat enough protein. Your body’s going to need it to build new muscle.

    REST between workouts. Give it a day between workouts so your muscles can rebuild stronger before you tear them down again. It’s the constant tearing and rebuilding that causes muscle to build.

  2. Dojo says:

    curls, hammer curls, tricep extensions, incline dumbell press, flat dumbel press, shoulder raises, actual now that i think about it theres alot i think almost half my workout at the gym is mostly dumbells.

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