If you want to learn how to get bigger arms, look no further. I’m not a movie star with a personal trainer and a limitless budget. So, if you want real and proven techniques to get bigger arms, I’ve got a lot of great tips for you.
If you want to learn how to get bigger arms, it’s important to take a quick look at the three main muscle groups in your arms.
Biceps – This is the classic “show-off” muscle. With that said, there’s a lot of misinformation out there about how much pull your biceps have in helping you get bigger arms. You don’t want to be the person who only does biceps exercises in an effort to get larger arms. Your bicep is about the size of a baseball.
Triceps – If you want bigger arms, it’s time to start focusing on your triceps. As shocking as it might sound, your triceps make up for 75% of the muscles in your upper arm. Considering that, you’ll want to spend serious time and effort training this part of your arms to see fast muscle gains.
Forearms – The forearms are often forgotten about by most weightlifters, but it shouldn’t be. Make sure to include a few forearms workouts into your plan. You’ll be amazed at how fast the muscles in your forearms begin growing.
My Favorite Exercises for How to Get Bigger Arms
1. Close Grip Bench Press
As mentioned earlier, you need to spend lots of time working out your triceps to start getting bigger arms. Fortunately, I’ve got a great way to start adding serious size and strength to your triceps by doing a close-grip bench press.
This exercise is a lot like a traditional bench press. The only difference is you keep your hands parallel to your sides. I always feel that videos are far better at explaining exercises than words are. Here is how to the close grip bench press
2. Dumbbell Overhead Tricep Extensions
I’m also a big fan of overhead tricep extensions with dumbbells. Check out the video below for a great example of how to do this one:
Let me start by saying that this exercise is NOT for beginners. 21s are grueling exercises that are recommended for people who’ve been lifting for a while and have hit a strength plateau. However, if you’re able to handle it, 21s are great ways to build your arms. It’s also one of the best ways to get bigger arms at home with no equipment except dumbbells.
I’ll let this video explain how to do this:
4. Forearm Curls
While learning about how to get bigger arms, it’s easy to forget the importance of neglecting your forearms. I know I didn’t concentrate on this muscle group while training until I was lifting weights for about 6 months.
Make These Diet Changes to See Results Faster
Another essential aspect of getting bigger arms doesn’t happen while you’re working out. Instead, it’s what you do outside of the gym (and in the kitchen) that helps your muscle grow. Here are a few recommendations to try out for bigger arms.
Start Eating More Protein
You don’t need me to explain the in’s and out’s of why it’s important to have protein. However, if you’re not getting bigger arms as fast as you want, it’s probably because you’re not consuming enough protein. If you find that meeting your caloric requirements is difficult, try ordering a few protein powders and using these as ways to get more protein into your diet.
Consume Your Calories in Liquid Form
If you’re struggling to gain muscle size around your arms, it could be because you’re not eating enough. When I was in my mid early-20s, I had an extremely difficult time building muscle beyond a certain point. As mentioned previously protein or weight gaining shakes are great ways to start adding more size onto your frame.
My advice: Avoid the expensive store-bought weight gainers and make your own with a combination of protein powder, peanut butter, oats, and fruits. Get creative and have fun!
Awesome Tricks to Pack Size on Your Arms
Reps Over Weight
When it comes to lifting weights, you can either choose to lift more reps with lower weights or low reps with high weights. Both of these styles have their advantages. But, if you’re wanting to get bigger arms, it’s time to lift weights you can safely lift for 8-12 reps.
It might not seem like you’re not doing enough, especially if you’re used to lifting heavy. However, I promise you that major results will come if you stick to this type of lifting for a few weeks or months.
Start a Full-Body Training Program
I get it. You’re probably like most people who are only worried about getting bigger arms. That was why I first started lifting weights. After wasting a few months only working out my arms, a friend (who was in much better shape than me) told me the mistakes I was making.
After this, I started a full-body training program and never looked back. When you’re bench pressing, you’re still working out your triceps. Feel like working out your back with some rows? Great, the pulling motions you’re doing are working out your biceps.
Another great way to take your training to the next level is by using certain kinds of supplements. I recommend protein and creatine for muscle growth. I’m also a fan of glutamine for recovery. If you want the most muscle growth, I recommend trying this bulking stack.
Mass Building Mistakes That Kill Your Gains
No one is perfect. When it comes to getting bigger arms, you’re bound to make a few mistakes along the way. I know that I’ve made lots of them, let’s talk about which ones were the costliest so you learn how to avoid them.
1. Not Eating Enough
It’s so easy to assume that all of your muscle gains are made in the gym. Instead of focusing on that, you need to make sure you’re consuming enough calories throughout the day. Many people think they’re eating enough because they go by when they feel full. Unfortunately, this isn’t an accurate way to track how many calories you’re consuming. Instead, download one of many free calorie intake apps. It takes a little effort, but I promise you, it’s solves about 80% of people’s problems regarding why they can’t gain muscle.
2. Overtraining Your Muscles
Many people (including a lot of beginning weightlifters) think that lifting more often means faster muscle growth. This isn’t true. Your muscles need enough time to repair after you work them out.
3. Never Tracking Your Progress
Another mistake that I committed during my first year of lifting weights. Tracking how much you’re lifting and how many reps you do it for might seem complicated. But it’s the best way to determine where your training is lacking and how to fix it.