10 Steps For Getting Bigger Arms

Man performing barbell curls

If you’re like many men, one of the most predominant goals you have for your workout program is to learn how to get big arms.

Many people go out on a mission to discover how to get big arms but then fail to take into account some of the basic principles that are needed to guarantee success.

That’s why we’re outlining them all for you right now. If you want to learn how to get big arms, it’s important that you take the following into consideration.

1: Focus On Compound Movements

One thing that you absolutely must do is to make sure that you are focusing on compound movements. One of the key mistakes that too many people make is thinking that if they just perform curl after curl after curl, big arms will come.

You’ll lift far more weight with compound exercises as these will also target the smaller muscles of the biceps and triceps as well. Bench pressing and bent over rowing earn top marks.

2: Don’t Neglect Rest

Next, make sure that you don’t neglect rest. Far too many people go to the gym day in and day out. If you do this, you’ll only end up overtrained. Make sure that you’re taking at least two days off each week from the gym to foster a good recovery.

3: Feel The Contraction

As you move through your arm exercises, really stop and think about the contraction taking place. This will ensure you place the most emphasis on the arm muscles, seeing the highest rate of growth and development.

4: Use Half-Reps

Half reps are the next technique to consider if you want to learn how to get big arms. A half rep is great as it will increase the total time under tension the arm muscle experiences, increasing your overall results.

5: Perform Supersets

Supersets are another technique to consider to learn how to get big arms. When doing a superset you’ll want to pair one exercise for the bicep along with one exercise for the tricep. Perform both exercises to completion and then rest after that.

6: Up Your Calories

The next point to remember about how to get big arms is that growing takes energy. If you aren’t eating enough calories on a daily basis, you aren’t going to see the results that you’re looking for.

Up your daily calorie intake by 200-300 calories and you’ll see faster progress.

7: Use A Proper Workout Split

Moving along, making sure that you use a proper workout split is another point to consider. Many people designate one day to chest work and then go and perform arms the following.

This is going to be a problem due to the fact that you’ll be working the triceps when doing your chest work, so by doing arms the next day, you aren’t going to see a full recovery taking place.

Make sure that you factor this in when selecting your workout split.

8: Add Variety to Your Arm Workouts

In order to get larger arms, make sure that you’re also adding more variety. The muscles will stop responding if you’re doing the same thing day in and day out, so adding variety can help you overcome this.

The more exercises you can add across time, the better.

9: Think Outside The Box

Also be sure to think outside of the box. Don’t rely just on dumbbell or barbell based exercises. Consider bodyweight exercises as well.

Triangle push-ups or the pull-up are both great exercises that will hit the triceps and biceps respectively.

10: Have Patience

Finally, make sure that you have patience. The process of growing larger arms does take time so don’t expect it to happen overnight. Be patient and results will come.

If you follow these tips, you should be able to see that your arms are going quicker than they were before!

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