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.