You can achieve this by doing compound movements, which involve the use of more than one muscle groups and engaging multiple joints of the body in the heavy growth movements. As a result of doing compound movement exercises, each individual muscle involved in these movements stand benefited and become strong.



You can opt for any of the compound movement exercises depending on the area of your body that you want to focus on. For instance, to work your back, you can either go for barbell bent over rowing or deadlifts; to work your shoulders, you can go for military press; while to train your arms, you must opt for Standing Barbell Curls (for your biceps) and the Close Grip Bench Press (for your triceps).

Isolation exercise for the arms such as preacher curls, are not helpful in building powerful arms. This is because an isolation exercise works only on the target muscle and does not involve any supporting stabilizer muscles in the weight training. As a result, you will not be able to lift anything heavy inspite of having strong biceps because your stabilizer muscles are not strong enough.

Therefore, you need to strengthen your arms using the compound movements like Standing Barbell Curls, reverse curls, overhead triceps extensions, weighted dips, skull crushers, or Close Grip Bench Press, which will ensure complete strengthening of your target muscle as well as the supporting stabilizer muscles.

In order to build powerful arms, you will need to prioritize and specialize your training. In addition to heavy compound movement exercises such as heavy close grip bench presses and heavy standing barbell curls, which specifically focus on strengthening your arms and supporting muscles, you will also need to feed your muscles with ample nutrients for replenishment and sufficient amount of rest to promote quicker repair and recovery of damaged worked out muscles.

For building powerful arms, you must increase your calorie intake drastically (at least by 500 calories over a period of 2 weeks). You may plan your daily calorie intake in such a manner that you need to eat almost six times a day with a gap of 2 to 3 hours between each meal, comprising of adequate levels of protein, carbohydrates, and fat.

You must not train all your body parts everyday. If you focus on your biceps, triceps and abs on day one, then you should not work them again until the next seven days. You must focus on your chest and abs, or your shoulders or your back on the next day. Ideally you must provide 2 days rest between subsequent workout sessions. The rest will allow your muscle to repair, recover, replenish and grow strong and powerful.