Should I even mention how great it is to have stronger and bigger arms? Most guys out there dream about bigger arms and that’s for good reasons. Muscular arms go way beyond adding an amazing look to your physique. They have lots of practical benefits such as upper body strength which will help you with your everyday tasks. From picking up kids, moving heavy items, grocery shopping, lifting up your significant other (to impress her), and so on. It looks awesome, and it is super practical. Generally, we all know that having bigger, more athletic arms comes with lots of benefits. You haven’t really seen a guy with big arms and low self esteem, did you? That’s because the bigger the arms, the bigger the confidence. They do help boost your self esteem. As well as your overall look.
The great part – most guys love training arms. So, increasing the muscle mass of your arms will:
- Improve your muscle endurance, strength, and tone
- Boost your confidence and functional fitness
- Lower the chances of injury
- Makes you look awesome
- Helps with everyday tasks
- Increases your metabolism which helps burn more calories (even when not exercising)
So, everyone dreams about bigger arms. That’s why it is a great idea to learn how to grow them correctly. This will help you gain much faster and more than you could’ve dreamed.
So, there are two main muscles in your upper arms: biceps in the front, and triceps in the back. Biceps and triceps are opposite functioning muscle groups, which means that they need completely different exercises (movements) to build strength and muscle. If you want bigger arms – you need to work both these muscles. We’re here to share the best exercises for bigger arms.
Best exercises for bigger arms: biceps
The biceps brachii, or simply biceps, is a double headed muscle running from your shoulder to your elbow. It is considered to be among the most “manliest muscles”. It is the core muscle for lifting and pulling in your arms. According to the American Council on Exercise (ACE) research, the best exercises for your biceps will include lifting or curling weights towards your shoulders.
Based on numerous research, we’ve compiled some of the best exercises for bigger arms that target specifically your biceps. It is of utmost importance to understand that there are numerous other exercises that work your biceps and you should not do these exercises only. However, you must include them in your arms day workout. Do each of these exercises by choosing a weight that will allow you to do 12-15 reps with good form. Too heavy weights won’t allow you to do this amount of reps with good form. But do not go with too light weights either.
If you’re just starting, start with one set of each exercise 2-3 times per week. Have at least one day of rest in between working out your biceps. As you’re building strength and muscle, you can increase your sets to 2-3 of each set.
- Pro Tip: In order to ensure that your workout is efficient to grow bigger arms, you must focus on form! It would make a much better use to do 10 reps with perfect form, than 15-20 reps (the same weight) with poor form.
So, remember: good form, do it all slowly, and control the movement. Do NOT swing it around. Hold the weight up for a moment, then lower it with good form as you control it. For all exercises: 12-15 reps (for each hand) 2-4 sets.
Concentration Curls
If you haven’t already introduced concentration curls to your big arms workout, it’s no wonder you’re struggling. According to the ACE study, this is the exercise with the most significant muscle activation for the biceps. Want to grow huge arms? Never miss out on the concentration curls! Its effectiveness is so high because it isolates the biceps and works out the muscle on its own.
Cable Curls
There are various ways to do a cable curl, and they are all highly effective. You could do all of them to ensure you get the most benefits, but it also depends on your preference. You may use a low pulley machine that is attached to a cable that has a handle. Or, you might as well use a resistance band if you can safely tie or attach one end to something sturdy. Either way, ensure you do it correctly and you get enough contraction. Cable curls are also similar to concentration curls, but you don’t use free weights.
Barbell curls
Another type of curl that is a must in your journey of building bigger arms. The barbell curls are a classic for any arm workout. Similar to others, your form is essential in barbell curls, maybe even more so. Keep your back straight and avoid moving any other part of your body when doing it. Ensure that your arms are the only ones that move. When you want to grow bigger arms, you want your biceps to do all the work for this exercise. That’s why it is a smart move to do it with lighter weights when you start out. Trust me, you do not need heavy weights with this exercise.
Chin ups
Chins ups are using more weights, simply because you use your own body weight. However, you’re also including other muscles in this movement too. Absolute beginners may struggle to perform this movement, but you should give it a try. Do as many as you can. You don’t need any extra weights (unless you can do 20 reps with perfect form, but not even many pros can, so…). To do chin ups, you will need a strong chin up bar that is far enough off the ground when your arms are fully extended so that you do not touch the floor. May also use the help of a spotter to give you that slight lift when you struggle for the last reps.
Best exercises for bigger arms: triceps
The triceps brachii, or simply triceps, is a group of three muscles located at the back of your upper arms. It is actually a bigger muscle group than the biceps. It runs between your shoulder and elbow. The triceps help strengthen your arm and stabilize your shoulder. Below you’re going to find some of the best exercises for bigger arms when it comes to working your triceps efficiently. Similarly to bicep exercises, these are not the only exercises that you can (or should) do. But you should add them to your workout regimen to work your triceps effectively.
Similar to the biceps, you also must go for 2-4 sets of 12-15 reps with good form. As said, it is much better to do 10 reps with perfect form, than 15-20 reps with poor form. Losing a bit of form (especially when performing exercises with your own body weight) is acceptable for the last few reps, however, you still should ensure you go for the correct weights. Control the movement all the way up and down, hold for a second, and do it all slowly as you control the entire movement. It’s not all about lifting heavy or doing as many reps as you can, it is about muscle contraction which occurs with perfect weight, reps, and form!
Triangle push-up
While not all beginners can do it, one study by ACE rating the best triceps exercises suggests that it is the most effective exercise for working out your triceps. So, triangle push up are extremely effective – try to do it even if you’re a beginner. You can have your knees on the floor if you find it too difficult. If you can’t, work for it. Triangle push up are not only extremely effective, but it is also do not require any equipment. You can do it anywhere you want to.
Tricep kickback
According to the same ACE study I earlier mentioned, tricep kickbacks are very close contenders to triangle push ups for the top spot. Triangle push up also include other muscles. But the tricep kickback isolates your triceps very well. So, you should include both of these movements in your training. This way, you’re going to make sure that you give your triceps a highly effective workout.
Dips
Dips are an extremely effective exercise to work out your triceps. There are two ways to do dips: either in between two bars, or at home by using a flat bench or chair. The dips between two bars are heavier as they use your entire body weight (since your feet are off the ground), but flat bench dips are highly effective too. Which one to go for? Both!
Overhead extension
There are various ways to do overhead extension: seated or standing, with dumbbells or a cable, using both hands or just one hand. Which is the best? All of them. Which one to go for? All of them! They are all highly effective and you just can’t go wrong with whatever option you choose. Just pay attention to your form. The overhead extension is great especially for beginners as it helps build bigger arms (triceps) using lighter weights. You can use a single dumbbell (for one or both hands) and work your way up.
Other Important Factors When It Comes To Growing Bigger Arms!
While you may dream about bigger arms and while most guys love training them, you just can’t ignore other muscle groups in your body! If you want bigger arms, you should also exercise your back and shoulders. They are strengthening your arms too, and they are essential to help smash your goals. They also reduce the risk of injuries. This all comes to the upper body. While training your lower body won’t really lead to bigger arms, and while many guys don’t really love training legs – don’t miss them out. Nobody loves guys with big arms but kitchen legs!
Moreover, you actually grow bigger arms when you eat and sleep. Training is one part, but proper nutrition and rest is the other part which is just as important! It is extremely important to ensure you follow a proper diet and provide your muscles with the nutrition they need to grow. Without proper fuel (the right foods) the muscles can’t grow and can’t properly perform in the gym!
Top Tips To Grow Bigger Arms
- Train your arms with proper form 2-3 times weekly. Include a variety of different exercises. Have enough rest in between workouts.
- Boost your protein intake. Muscles grow from protein (they are mostly made up of protein). Protein supports muscle growth and speeds up recovery.
- Increase your complex carbohydrates. They are essential to build muscle, provide your body energy, and keep you satisfied.
- Avoid simple carbs. Sugary drinks and foods, baked goods, candy, cookies, and other high sugary sweets and foodstuffs have lots of calories but no nutritional benefits!
- Aim for the right amount of healthy fats. Yet, similar to carbs, avoid unhealthy ones. But do not avoid the fat completely. Take the healthy fats from olive oil, salmon, avocado, and nuts.
- Attempt a great balance. You need a balance between working out and resting. You also need a balanced diet in terms of calories and macronutrients.
How to Speed Up Muscle Growth?
Some people might’ve hit a plateau ceiling and regardless of how hard you work out and keep dieting, the gains just don’t seem to come. Or, you may be a beginner who just can’t wait to see the results coming. Either way, you need to work out your biceps and triceps 2-3 times a week, building reps/weight as you build strength. Moreover, either way, you’re going to get a lot of help from using the best quality anabolic steroids from Iron-Daddy.to.
By having a proper workout plan targeting the right muscles, following a balanced diet, rich in protein, complex carbs, healthy fats, and enough calories, and getting enough rest (sleep) – you’re well on your way to growing bigger arms. However, you can also add these best quality steroids on the market which will definitely help you smash your goals.
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