how the heck do I build up my arms and shoulders?

[eclipse]

I haven't been working out too long, maybe a month and a half, since I quit a year ago. I've always had a problem building up my arms and shoulders though, especially my forearms. Any advice on what kinds of exercises I need to do to build these muscle groups and the intensity. Please help!

[Shmackey]

It's all here.

[Bombigfish]

i was under the impression that you really didnt need to work out your forearms, that they were worked by almost every other exercise. you could try wrist curls but i dont like them. as for your shoulders the best mass building exercise is the db shoulder press. i also like to do shrugs for the football player look.

[eclipse]

hell yeah! thanks smackey and bombigfish!

[MonStar]

For shoulders I would stick to heavy military presses and DB laterals. Really try and focus on your delts being contracted. Develop a good mind to muscle connection. Maybe try static laterals too, theyre excellent. At the end of a delt session do lateral raises with a light weight---raise the DB's out to the side and hold them there for a 3-count. Great burnout.

For arms stick to heavy BB curls and skullcrushers. Theyre the basics for a solid arm routine.