How To Build Big Arms

Most people set their biggest fitness goal around building big arms

This post is going to teach you how to do just that

Super sets: 

The biceps and triceps are the main muscles people focus on training to build big arms. These two muscles are relatively small to many other muscle groups like the quads or glutes. For that reason increasing the size of your arms benefits best from hypertrophy training (lighter weight, slow tempo and high rep ranges) rather than heavy weights. Combining a high rep bicep exercise super setting with a high rep tricep exercise is a great way to take both muscles to failure which will trigger massive growth over time!

 Don't over train 

One of the biggest mistakes I've made myself and many people I see make are overtraining these muscles. As mentioned, they are smaller muscles compared to the rest of our bodies so they need time to recover. If you are one of the many people who train arms every single day, you are actually preventing your arms from growing and will increase your chances of getting a bicep, tricep, or shoulder injury. 

Other movements still train arms

Keep in mind many other lifts may night directly isolate our arms like curls or extensions, but these muscles still play key roles in assisting in other movements. Lat pulldowns and pull-ups use the biceps and brachialis, just like dips, shoulder presses, and bench press all recruit the triceps. If you're doing lots of these compound movements as your primary exercises, 1-2 bicep or tricep exercises is plenty. 

Protein intake 

Just like any other muscle in your body, if your nutrition is not in line you will not see results. It's that simple. Protein intake is very important to see your arms and any other muscle grow. 

Train ALL your arm muscles

The biceps and triceps are not the only muscles that make up our arms. The brachialis and brachioradialis are often very overlooked muscles that can become underdeveloped if neglected. Also the nearby wrist flexors and extensors can also become a problem if they are not trained but you go hard at the muscles that connect at the elbow and shoulder. 

Exercises to sculpt your arms:

Biceps:

Chin-ups, reverse grip lat pull-downs, reverse grip barbell rows, cable curls, EZ-bar curls, dumbbell curls 

Triceps:

Military press, bench press, dips, pushups, skullcrushers, cable extensions 

Brachialis:

Dumbbell hammer curls, rope cable curls, pullups 

Forearms (flexors & extensors):

Deadlifts, dumbbell wrist curls, dumbbell wrist extensions, reverse grip EZ-bar curls, reverse grip cable curls

Best tips for using good form to get the best results

Keep your elbows close to your sides

Do not use momentum, go slow and use control 

Go through full range of motion, partial reps are great when fatigue sets in but until then use full flexion and extension with a big squeeze during the contraction

I hope this post helps you get the massive arms you are working for

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