Are you looking to build big muscular arms? I sure hope so because you came to the right spot! I am going to teach you, step-by-step how to get big arms in this article, and go over many of the mistakes guys make when training to get big arms.
Now I want you to think about something for a second. Chances are that you have looked around in your local gym and spotted a few of the guys who have the largest and most impressive arms. What do you notice about all of these guys besides the fact that they have huge arms? You probably notice that the rest of their body is very developed as well. This is because you simply can’t “spot build” your arms.
Working on your biceps and triceps everyday is not the quickest path to huge arms. In fact, if you do this you will be neglecting many important exercises that will naturally enhance your anabolic hormones and give you a well-rounded physique (including those muscular arms you’re after.)
The famous Joe Weider (who discovered Arnold Schwarzenegger and is considered one of the founding father’s of body building) was once quoted saying that you will gain about an inch on your arms for every 10 lbs of lean muscle mass that you gain. You obviously don’t gain 10 lbs of lean muscle mass in your arms overnight, unless you go by one name and that name is Popeye.
The key to getting big arms in the shortest amount of time possible is combining heavy isolated bicep and triceps exercises with compound exercise movements that increase your anabolic hormones and increase your overall lean muscle mass.
Let’s look at five crucial rules that you must follow if you want to get big arms:
#1: Lots Of Pull Ups
One of the best exercises for building your arms is the wide grip pull up.
If you’re an advanced level lifter, I highly suggest that you train with a weight belt on all pull up movements. Weighted wide-grip pull-ups are one of the best exercises for building muscular arms.
Make sure to incorporate a variety of pull ups into your training routine: Wide grip pull ups, close grip pull ups, static pull up holds, and weighted pull ups. You should aim to do at least 15 sets of pull-ups per week, utilizing all of the variations.
#2: Compound Exercise Movements
Compound exercise movements are the best exercises for building lean muscle mass. They will increase your anabolic hormones and stimulate lean muscle growth in your entire body.
When I am training to get big arms I like to train my arms for 30 minutes, and then focus 30 minutes of training on heavy compound exercise movements.
Make sure to do at least 5 heavy sets per week of the following exercises: Bench press, squat, dead lift, military press, weighted dip, and barbell row.
#3: Lots of Triceps Work
Remember that your triceps muscles are actually a larger muscle group than your biceps. This means that you should put more work into your triceps than your biceps.
Sadly, less than 5 percent of guys training regularly work their triceps muscles as much as their biceps. This is because most guys simply don’t understand that the key to big arms lies in your triceps – not your biceps!
This isn’t to say that you won’t be training your biceps too – but make sure to set aside at 2-3 days per week to do heavy isolated triceps work. If you’re looking for a “killer triceps workout,” check out the article we just published for triceps training here.
#4: Heavy Biceps Work
The easiest way to force your muscles to grow is to overload them. Skinny guys who have trouble gaining any size on their biceps often neglect this.
Along with the other 5 commandments, make sure to train your biceps with heavy weight. This will ensure that you are maximizing your time in the gym, and breaking down the adequate amount of muscle fibers.
How heavy should you go? Perform many of the common bicep exercises such as hammer curls, barbell curls, and ez-bar curls with weight that is so heavy that you can’t perform more than 6-8 repetitions per set.
Make sure you maintain proper form, but go heavy and break down the maximum amount of muscle fibers!
#5: Always Combine “Arm Day” With A Heavy Compound Exercise
You should never go to the gym and just work your biceps or triceps for the entire workout. This will not stimulate your anabolic hormones to their maximum capacity.
Your arm muscles are much smaller than your chest, back and quadriceps. If you are looking for a workout routine that will give you the most efficient results – you should combine heavy arm training with 1-2 compound exercise movements for each workout.
This means for example you train biceps and/or triceps than perform 4-5 heavy sets of one of the following exercises: Squats, barbell bench press, dumb bell bench press, dead lift, military press, barbell shrugs, pull-ups, dips and barbell rows.