Thread: quick gain in arm size

I am looking for quick gain in my arm size. I am a cyclist and compete in road racing, but I used to workout at the gym a lot before I started racing and during racing (strength/power workouts). Due to changing jobs(had gym at previous job) and also the time spent for my cycling training, I have lost a lot of upper body strength and size. I don't want to put on a mass of upper body muscle, but couldn't do with having a bit larger biceps/triceps and shoulders.

I don't have a great deal of time to get to the gym due to the time spent on the bike, however I have free weights, bench at home and have a pull up bar aswell.As it is the off season, I'm not really too bothered about putting on a bit of excess weight to bulk up slightly. My intention was to bulk up over around 6/8 weeks, then move into cycling specific weight training; strength power endurance etc.

I am needing some good advice about this especially diet.Im 5'10'' 150lbs and eating around 4000 cals per day(depending on part of season/ and training). Majority of diet is carbs (65%) and rest protein, minerals and little fat(5-10%).I think I have some creatine in the house some where I can use as well.Any suggestions would be much appreciated.

alot of cyclist i know are realy paraonoid about upper body traiinig. they focus primarly on lower body strength trainining and thats about it. There rational is they dont wanna carry any more weight then they have to uphill