How to get bigger arms just at home?

Okay buddy. Good question. And a simple answer really.

First. Before lifting any weight you'll need a nutrution plan. Eating healthy foods like chicken, pasta, fish, oats, bananas, potatoes, brown rice, cottage cheese and green vegetables all have the right nutrition to help your body grow and most importantly help muscles to grow too.

You cant get stronger and bigger without feeding your body.

Next up is having the equipment available too. A simple option is ofcourse; dumbells. Great for bicep and tricep exercises. Triceps are the number one muscle for increasing the size appearance of your arms and your biceps create size too.

So presume you have dumbells, if you do already thats great. What you want to do is dumbell curls. You can watch techniques online but for now just find a weight you are suitable with and that you can lift more than 10 times. Imagine your palm of your hand flat with the palm of your hand facing up and your knuckle side facing the floor. Grab the dumbell and bring it up to your chest and back down and back up, ideally take about 3 seconds between each repitition and do three sets of 10 reps. So 10 + 10 + 10.

Now for your chest you can use a very common technique called the bench press which gets your chest and pectoral and forearm and triceps big. The technique is lift around and about what you feel comfortable with. Hold the bar at shoulders length and push up so your holding the weight. You will take the weight on the chest and pectoral and tricep as well. Bring straight down, hold for 2 seconda and bring back up. Dont wobble or arch your arms. If you are then the weight is too heavy so lower it. You want to be aiming for 10 reps in three sets so 10 + 10 + 10 but you should it difficult to get 10 reps on the final set which is normal, its just your muscles getting tired.

Another good exercise is upright rows. Use the barbell you used for the bench press and put your hands almost in the middle of the bar about 5cm apart from each other so its like you're almost making a love heart with your hands on the bar. Lift upto your chest and back down. Again, 3 sets and 10 reps per set. The upright row trains your triceps and shoulders and forearms too.

Push-ups are great too and you dont need ANY equipment whatsoever. Push-ups require technique training though, hands about shoulder length apart, face down on the floor with your legs shoulder length apart too. Push up as the name suggests and back down and back up. Dont rush this exercise. Try to do as many as you can. Basically this exercise enables you to lift your body weight and trains your arms and chest.

Ab crunches are next. You need core strength to be a good athlete. Core strength ensures stability and balance as well additional strength and thrust. Lie down on the floor face facing the roof. Imagine an orange under your chin that you're trying to stop from rolling away so hold the orange there under your chin if you will, bend your knees up and reach for your kneecaps with your arms without moving your upper body as much as possible. Breathe out whilst reaching and breathe back in on the way down.

Basically. There is so much to learn when it comes to building muscle and ideally, strength.

You want to keep it simple. Stick to a meal plan, eat around 2000-3000cals a day, make sure you do some running or exercise that gets your heart pumping and work out for about 45mins-1hr. Work out about 3-4 times a week. Eat plenty of protein. Drink plenty of water.

If you are keen to learn more then Google what you want to know. Dont be blinded by the amount of methods to build muscle and focus on yourself and your goals. Dont expect miracles and expect to see results within around 2-3 months.

Its best to start out young. That way you put your body into a state of growth quicker than your average 15 year old and boost the chances of having the advantage in the gym and on the field later on in life. Ask your dad for help if you need any, maybe he knows about working out and maybe he can goto the gym with you or help you out at home.

Hope I helped you buddy and best of luck with your baseball :)

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