Article: It's healthier to strengthen all of your muscles with compound exercises than to focus only on building arm mass. If you want to be able to lift heavy objects and weights, you also need to work on your shoulders, chest, and back. If you don't work out your legs and core, you'll end up with big arms and a lower body that isn't as muscular. Do compound exercises that bulk up your arms while also toning other muscles. Chin-ups and push-ups, for example, strengthen your abs at the same time they are strengthening your arms. Many people think that working out every day builds bigger muscles, but muscle mass is actually built during resting days between workout sessions. Your muscles grow stronger as they recover between lifting sessions, enabling you to gradually lift more and more weight. If you don't give your muscles time to rest, particularly your arm muscles, you risk overtraining them and delaying the results you want to achieve. For the same reason, you should only train one or two times per week and each training session should only last about half an hour. Training for over half an hour per session greatly increases the risk that you will injure your ligaments, joints, and tendons. Short, intense training sessions are your best bet for building arm mass. Instead of doing exercises with the maximum amount of weight you can handle for a few repetitions, choose a smaller weight and do more repetitions. High-volume workouts are associated with more muscle growth and are used by bodybuilders to gain muscle mass quickly.For example, you could do 8 dumbbell curls at 50% of your maximum weight. This would be one rep. Then you could repeat this 5 or 6 times in a workout. Get the maximum benefit from your workouts and avoid injury by using the correct form when you lift weights. In addition, to lifting the appropriate amount of weight for your level of fitness, keep the following tips in mind when you're lifting weights:  Lift with controlled movements, rather than using momentum to move the weights. Be sure you are able to complete each full exercise for at least 6-8 reps. If you cannot do this many, the weights you are using may be too heavy.

What is a summary?
Work out your whole body. Train two times per week. Train in 30-minute sessions. Do high-volume workouts, low-intensity workouts. Use proper form.