In this article you will find the best ways on “How To Get Bigger Arms Fast ” and excatly know the right steps to get those arms popping!
Most guys in the gym would probably be lying if they said that they didn’t initially begin hitting the weights in order to build up a muscular set of arms and pecs…
The question of how to build big arms is something that floods my inbox on a weekly basis, with novice trainees looking for every possible advantage to carve out a set of stare-worthy biceps and triceps they can proudly display.
And although the Internet is literally over-flowing with endless articles and videos outlining the “secrets” to massive arm growth, in this post I’m going to explain why it is, in fact, a very simple goal to achieve.
How To Get Bigger Arms Fast (THE SIMPLE TRUTH!)
While I definitely do recommend that you include some isolated arm training in your routine, there’s one simple truth that most lifters tend to overlook:
The majority of your arm growth will NOT come as a result of your direct bicep curl and tricep extension exercises, but will instead be achieved through your compound chest, shoulder and back training.
In other words, if you really want to build bigger arms as efficiently as possible, your primary focus should revolve around increasing your strength on your big upper body compound lifts such as chest presses, shoulder presses, chin ups, pulldowns and rows.
As you consistently add more and more weight to these movements and pack overall size onto your chest, shoulders and back, your biceps and triceps will automatically grow along with them.
All of those heavy pressing exercises will add considerable mass to your triceps, while your compound pulling exercises will pack plenty of size onto your biceps.
building big arms requires that you perform heavy compound lifts and directly train your major arm muscles with both low- and high-rep training. And, like with all major muscle groups, you have to emphasize heavy weightlifting to best stimulate muscle growth.
6 exercises to get bigger arms
- Barbell Curl
- Hammer Dumbbell Curl
- Close-Grip Bench Press
- Lying Triceps Press
- Triceps Pushdown
Remember–Progression is the Key to Muscle Growth
That’s it for the best arm exercises.
The key, however, isn’t just doing the exercises–it’s progressing on them. That is, increasing the amount of weight you can move over time.
If you don’t get stronger, you won’t get bigger.
But if you do work on building your strength on these exercises, and you eat enough food to grow, your arms will respond.
That’s it on the exercises. Out of all the dozens and dozens you could do, these6 are all you need to build strong, full, and big arms.
The key, however, isn’t just doing the above exercises. It’s progressing on them. That is, increasing the amount of weight you can handle over time.
Remember that as a natural weightlifter looking to get bigger, you must focus on getting stronger.
If you want to look jacked, you’re going to need big, strong, defined arms. And especially if you want to have guns showing with your clothes on.
Most weightlifters know this but fail to get the arms they really want mostly due to making one or more of the following mistakes:
- Focusing on the wrong shoulder exercises
- Focusing on high-rep training doing drop sets,super set
- Neglecting progressive overload
And by the same token, you can basically guarantee good results by going in the other direction:
- Focusing on below exercises
- Doing a lot of heavy lifting
- Ensuring you’re progressing over time
If you follow those principles, you can’t go wrong, and especially if you put most of your time and effort into the above 6 exercises:
The Best Arm Workout Routine
|Barbell Curl||4||8-12 Reps|
|Hammer Dumbbell Curl||4||8-12 Reps|
|Close-Grip Bench Press||3||6-8 Reps|
|Lying Triceps Press||3||8-12 Reps|
|Triceps Pushdown||4||8-12 Reps|
6 Secrets to Big Arms
- Get the order right
Perform the best mass-building movement early in your workout when fatigue levels are low, those with which you can push around the most weight and generate just enough momentum to get you over a sticking point.
- Load up the volume
Not doing enough heavy sets won’t provide the muscle-building stimulus you need, let alone trigger the hormonal bath that’s conducive to building bigger arms. Though you can certainly overdo it — as many beginners mistakenly do — aim for at least 8–10 working sets on biceps day.
- Work in a rep range that actually builds muscle
You may not be acquainted with the scientific research in the field of exercise science, but you should know that not all sets are created equally, at least when it comes to building muscle. A tough set of eight reps may be just as hard as doing a tough set of 20, but you’d have to use a much lighter weight on the set of 20, and that weight won’t be sufficient to maximally build muscle. You want to reach muscle failure between 8–12 reps.
- Bump up the intensity
Reaching the point of muscle failure is critical in the growth equation as opposed to simply ending the set when discomfort sets in. While you don’t want to take every set past muscle failure, strategically taking 1–2 sets of every exercise beyond failure can speed growth if you can withstand the intense pain that comes with this type of training. With each of the biceps exercises listed we recommend a strategy for working past failure, although there are certainly plenty of others to choose from that range from forced reps to negatives, drop sets and partials.
- Get out of your comfort zone
While a workout may at first seem like it really works, after a while your body grows accustomed to it and any changes in muscle strength and growth begin to slow down. Rather than doing the same workout again, it’s time to introduce some changes into your routine. Here, we recommend several alternatives to each move to reduce your chance of hitting a training plateau and ensuring those gains continue.
- Don’t expect results overnight
Good bodybuilders have been training hard for many years; guys with pretty good physiques probably a year or two. Be in it for the long haul; consistency matters and skipped workouts add up. If you really want big arms you’re going to have to pay the price.
Conclusion on how to get bigger arms fast
f you’re one of the many people out there asking the all-too-common “how to build bigger arms” question, chances are that you don’t even need to specifically worry about this topic at all for the time being.
Just get yourself onto a properly structured, well-rounded program and focus on achieving progressive overload from week to week on all of your big upper compound lifts.
As you add overall size and strength to your chest, shoulders and back over time, the majority of your arm gains will already be taken care of.
Direct arm training is of course necessary and recommended for optimal gains, but it won’t play nearly as big a role as most people think and there’s no need to over-analyse or over-emphasize it until you’re well past the novice stage.
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