Every dude wants bigger arms.
Straight up, for most all of us, the first movement we gravitated to in the gym was probably the bicep curl.
Takes me back to my early training days. My training partner and I were on a strict “chest + arms daily” routine.
“Lol you’re doing squats?? Girls aren’t gonna look at your legs.” I laughed at a friend that had the audacity to train legs.
I’ve come a long ways, ok?
But anyways. You want bigger arms.
Here’s how to do it:
#1: Don’t neglect the compound movements.
You work your biceps any time you do a pull movement. You work your triceps any time you push. So you’re still getting an “arm workout” in, even if you’re targeting your chest or back.
Now, some people preach that you can build a great pair of arms from strictly getting extremely strong at the compound movements.
This is true. Somebody that can bench and row 300+ lbs will likely have big arms.
But… building up to a 300+ lb bench and row takes a really long time. Years. If big arms are a priority, focusing strictly on compound movements is far from the most effective/efficient way to get big arms quickly.
That being said, it’s crucial that you don’t neglect compound movements.
The compound moves are a great way to add volume to your biceps and triceps. Just not the only method you should use if arms are a priority.
Plus, if you only focus on arms, without building the rest of your body, you’ll look ridiculous.
#2: Lots of direct arm work.
Your goal is to hypertrophy (a.k.a grow) the muscles of the arms. The main driver of hypertrophy is volume (sets X reps X weight). So, to a certain extent more volume equals more growth. (Again, to a certain extent. There’s a point of diminishing returns here.)
How to increase arm volume:
Per #1, don’t do your direct arm work before your compound movements. It’ll significantly hinder the effectiveness you’re able to train the rest of your body with afterwards. Arms come after compound moves.
Honestly, the easiest way to track your volume is just thinking of it as number of hard sets per muscle. Increase this, and you’re increasing the growth stimulus your arms are receiving weekly. (For an awesome article on volume, check out: https://www.strongerbyscience.com/the-new-approach-to-training-volume/ )
Figure out the total number of sets you’re doing for your biceps and triceps each week currently. Increase it by 3-6.
I’d start by adding in your extra sets to days where you previously weren’t training arms. For most, this means tacking on 3-4 sets of direct arm work after leg days. This also increases the frequency you’re hitting your arms with.
#3: Find the mind-muscle connection.
Ever notice how your weakest muscle groups are also the ones that are hardest to “feel” working? That’s not a coincidence.
To build a muscle to its full potential, you need to be able to fully activate and fatigue its muscle fibers.
If you can’t feel your biceps or triceps working, you’re probably doing some combination of the following:
1. Lifting too heavy.Go to heavy on isolation movements and form gets sloppy. You start recruiting other muscle groups, which do the work you want done by your biceps or triceps.
2. No quality contraction. At the “top” of every rep (top of the curl for biceps, elbows fully extended for triceps) focus on really squeezing the desired muscle. Do this every rep. Practicing squeezing/flexing the muscle while loaded builds the mind-muscle connection. It also helps the muscle pump.
3. Lifting too fast. Tying into a and b, if you’re performing your isolation movements too quickly, the mind-muscle connection will be poor, and you’re likely recruiting other muscle groups along with the arms.
Slow down. Focus on creating lots of tension in the desired muscle. Incorporate a 2-3 count in both the concentric and eccentric of the lift.
#4: Don’t neglect the triceps
When we think big arms, we automatically picture big biceps. But the triceps are just as important to making your arms look big. Lagging triceps will make your arms look unbalanced and unimpressive. Train ‘em with the same number of sets you train your biceps with.
Keep Learning
Food Quality Vs. If It Fits Your MacrosProject type
How To Set (And Adjust) Your Macros For Any GoalProject type
The Glute Growth Blueprint [Feat. Alex Bush]Project type
The Ultimate Guide To Flexible DietingProject type
The Fat Loss GuideProject type
How To Fix Stalled Fat LossProject type
The Best Diet To Lose Weight Postpartum - backupProject type
How To End A Diet (Without Losing Your Results)Project type
The Best Diet To Lose Weight PostpartumProject type
The 5 Keys To Maintaining Weight Loss ForeverProject type
How To Use Nutrition Periodization For Fat LossProject type
5 Ways To Get (and stay) MotivatedProject type
The Best Exercises For Building GlutesProject type
How To Hit Your Macros While TravelingProject type
The 6 Keys To Building Muscle For WomenProject type
Mom Of Five Photoshoot Prep (Nutrition Protocol, Training Strategy, Macro Adjustments, And More)Project type
Why Your Macros Aren't Working For Fat LossProject type
The Best Nutrition Strategy For Building MuscleProject type
Should You Bulk Or Cut First?Project type
Mom Of Five Photoshoot Prep (Nutrition Protocol, Training Strategy, Macro Adjustments, And More) - backupProject type
How To Sleep For Muscle Growth & Fat LossProject type
The Stubborn Muscle Solution For Your Delts, Quads, Hamstrings, and Back (Finally See Growth!)Project type
[GUIDE] The Best Diet To Get Lean In 12 WeeksProject type
Thyroid Health 101Project type
How To Change Your Body Fat Set PointProject type
The Core Training BlueprintProject type
How To Minimize Hunger On A DietProject type
Do You Need To Reverse Diet? [When/Why/How]Project type
The Ultimate Guide To PowerbuildingProject type
[GUIDE] How To Do Your First Pull-UpProject type
Building The Female PhysiqueProject type
Nutrition For Aesthetics [Beyond The Basics]Project type
The Definitive Guide To Periodizing NutritionProject type
The Ultimate Mini Cut Guide [Rapid Fat Loss]Project type
[Peak Week Guide] How To Get Photoshoot ReadyProject type
The Rapid Fat Loss ProtocolProject type
The 6 Worst Nutrition Mistakes You're MakingProject type
The Shoulder Training BlueprintProject type
Diet Breaks 101 (What/Why/How)Project type
CALORIE CYCLING 101: 6 Methods To Get You LeanerProject type
HORMONES: Are They Killing Your Results?Project type
The Complete Guide To Getting Visible AbsProject type
The P3 Fat Loss MethodProject type
How To Fix Your Gut Health & DigestionProject type
[Client Case Study] Achieving Lifestyle LeanProject type
How To Find Your Ideal DietProject type
Is Insulin Making You Fat?Project type
Why Fat Loss Stalls [And What To Do]Project type
The Complete Guide To Training At HomeProject type
The Body Composition Change BlueprintProject type
The 6 Most Helpful Things I've Learned In The Last Year [Training, Nutrition, & Coaching]Project type
[Program Design Masterclass] The Full Body SplitProject type
[GUIDE] How To Avoid Holiday Fat GainProject type
Do You Need To Reverse Diet?Project type
How To Stay Lean While Traveling/On VacationProject type
Client Case Study: 6 Months To Photoshoot LeanProject type
[GUIDE] Beat The Skinny-Fat PhysiqueProject type
[10 TIPS] How To Stay Lean For LifeProject type
[KEY TO CLIENT SUCCESS] The Motivation ManualProject type
[GUIDE] The Core Training BlueprintProject type
Fat Loss For Women: The Complete GuideProject type
Strategies To Make Dieting Suck LessProject type
Dealing With Fat Loss StallsProject type
Compound Exercises vs. Isolation ExercisesProject type
Are Any Supplements Worth The Cost?Project type
7 Diet & Nutrition Tips For Fitness And HealthProject type
Is The Fitness Industry Full of Lies?Project type
The Lean Gains BlueprintProject type
My 3 Favorite Movements For Each Muscle GroupProject type
Can You Grow Your Calves or Is It All Genetics?Project type
The BEST Diet For Rapid Weight LossProject type
Does Eating Red Meat Cause Cancer?Project type
EVERYTHING You've Heard About Fat Loss Is A LIE.Project type
Is It Harder For Women To Get Abs?Project type
How To Get Toned ArmsProject type
How Often Should I Go To The Gym?Project type
How To Prioritize Cardio Vs. WeightliftingProject type
Does Gut Health Effect Weight Loss?Project type
Are Group Fitness Classes Effective?Project type
A Beginner's Guide To Intermittent FastingProject type
Can't Do A Chin-Up? Do This FirstProject type
Best Exercises For Defined ShouldersProject type
Fix Your Back PainProject type
Why can't I gain more muscleProject type
How to build great bicepsProject type
How to get AbsProject type
How to end a diet (without losing your results)Project type
The Best Diet To Lose Weight PostpartumProject type
The 5 Keys To Maintaining Weight Loss ForeverProject type