How to Get Bigger Arms Fast (Exclusive Training and Diet Tips)

If you want to learn how to get bigger arms fast, 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.

First, it’s important to take a quick look at the three main muscle groups in your arms.

What Are the Main Muscle Groups in Your Arms?


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.


If you want bigger arms, it’s time to start focusing on your triceps. As shocking as it might sound, your triceps are about three times larger than your bicep. Considering that, you’ll want to spend serious time and effort training this part of your arms to see fast muscle gains.


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 Getting Bigger Arms

how to get bigger arms fast

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.

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. Just like a bench press, you’ll bring the weight back up. It’s a great way to build up your triceps and a great way to bulk up.

Overhead Tricep Extensions

To do this exercise, you’ll take a dumbbell in your hand and slowly move the hand holding your dumbbell behind your head. Your tricep should now be facing the wall and parallel with the front of your face. Next, slowly bring your arm with weight in hand as straight as you can get it. After setting your arm back behind your head, that’s one rep.


Let me start by saying that 21s are 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. This exercise consists of three types of curls for seven reps each, totaling to (as the name implies) 21 reps.

I recommend definitely consider a pre-workout supplement before you start your 21s. Here’s a list of popular caffeine-free pre-workout products.

How To Get Bigger Arms Fast – 8 Proven Tips

Another essential aspect of learning how to get bigger arms fast 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 to help you learn how to get bigger arm fast.

1. 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.

2. 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!

3. Reps Over Weight for Now

getting bigger arms

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.

4. 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.

5. Eat More

salmon and vegetables

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.

You might also consider trying out a weight gainer supplement for a few weeks.

6. Avoid 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.

7. Track  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.

8. Consider Having Blood Work Done

This tip mainly applies to you if you’re in your 30s or 40s. Around these ages, your testosterone levels can drop sharply. However, it’s sometimes hard for someone to know this is happening to them. For help determining your testosterone levels, you’ll need to have blood work performed.

This can sound a little scary, but don’t worry. You can get blood work performed in a short time at most medical facilities. Best of all, it’s fairly inexpensive. With this type of test, you can find if you have low testosterone.

If you do have low T, I would recommend checking out this list of the best over-the-counter testosterone boosters.

I hope you enjoyed these tips for how to get bigger arms fast. If, like me, you enjoy saving money, I encourage you to check out my new guide for how to get free supplements. In such a few minutes, you’ll start seeing your mailbox fill up with supplement samples. We also recently published a piece that answers the most common questions about squats.