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Strength Training: Building Arm Muscles

Exercises for biceps and triceps

How much weight should you lift?

According to Hunter, the rule of thumb is about 60% of the maximum amount you can lift once.

“If you can lift 100 pounds one time, then if you want to sustain strength improvement, you need 60 pounds of resistance,” Hunter says. “As you get stronger, you add a little weight.”

That’s the biggest advantage to weight training — you can increase the weight gradually and keep challenging your muscles. That way you can build strength and muscle mass without the danger of injury.

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Reviewed on December 08, 2009

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