How to Get Bigger Arms

Nothing says “fitness” more than a pair of big, muscular arms. Men and women alike appreciate the look of rippling triceps and bulging biceps. Big arms are apparent (and can be admired!) even when they are covered with shirt sleeves. Here are some ideas on how to get bigger arms.

First of all, in order to grow those arm muscles you have to work them hard. This isn’t something you can accomplish sitting on your butt squeezing a pair of rubber balls or spring-loaded hand grips. You have to hit the gym and pump some iron.

The arms are divided into two muscle groups: The biceps, the two-part muscle on the front of the arm that is fully contracted when your arms are tightly curled; and the triceps, a three-part muscle on the back of the arm that is fully contracted when the arm is straightened.

The biceps are for pulling things towards you, the triceps are for pushing them away.

The biceps are worked the most while curling a weight (positive exercise) and resisting the return to the beginning point (negative exercise). A bodybuilder should take care to exert the muscle in both parts of the movement.

The triceps are worked most while pressing the bar away (positive) and resisting the return of the weight to the start position (negative). Like the biceps (or any other exercise) both sides of the movement should be exerted.

Your focus-on-arms workout should be performed one day per week. Your arms will get some work on your other muscle group days, but they should be worked to total exhaustion only on the focus day.

Biceps Exercises

   • Barbell and Dumbbell Curls – These exercises may be performed in a wide variety of manners, both seated and standing. The movements should be controlled and performed slowly with mental focus on the biceps. Three sets of 10 repetitions should be completed for each of the following exercises:

   o Seated, close-grip barbell curl.

   o Standing, close-grip cheat curl.

   o Standing, close-grip cheat curl.

   o Incline, face-forward barbell curl.

   o Lying face-forward on high bench, barbell curl.

   o Standing dumbbell curl.

   o Incline dumbbell curl.

   o Reverse-grip curl with the easy-curl-bar.

   o Concentration curls on Scott Bench using easy-curl-bar.

   o Flat Preacher Bench close-grip curls with easy-curl-bar.

Triceps Exercises

   • Triceps Presses, Curls and Press-Downs

   o Standing close-grip triceps curls.

   o Seated close-grip triceps curls.

   o French Press supine on flat bench.

   o Supine triceps curl and press.

   o Reverse-wide-grip bench press.

   o Standing dumbbell triceps press.

   o Triceps machine press downs.

   o Reverse grip triceps press downs.

   o Standing triceps press using wall pulley and rope or towel.

   o Bent over triceps extension with wall pulley.

Super Sets

For advanced bodybuilders, you should alternate a biceps exercise with a triceps exercise. In this manner you will shorten the workout time without sacrificing the integrity of your workout. Move between the exercises with no rest and one minute rest between sets.

Now you’ve torn the muscle down with this “killer” workout, it’s time to rest and rebuild that tissue. 

A high-protein diet is critical to the rebuilding. Your diet should consist of at least 25% of your calories coming from protein. You should also have dietary fats included as they help metabolize the protein.

Protein supplements are good as are amino acids in the form of Lipotropic 3, a compound of three essential amino acids that help burn body fat. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will boost your energy and endurance.