Bigger Arms
Arm Day should be the best day for bodybuilders. Is it yours? Maybe your workout is the problem. You should feel excited about going to the gym, feeling confident in your progress, and eager to get a real pump. You’ll find the best triceps and biceps exercises in my black book.
This is your complete blueprint for how to build massive arms. This is how you can grow the muscles that you want to display!
To Grow Your Arms, Know Your Arms
If someone asks you to show off your muscles, you will flex your biceps. Your triceps make up 2/3 your arm mass. Many people fall for this trap, even Arnold Schwarzenegger. He admitted that he used to train his triceps more than his biceps at the beginning. It caused an imbalance which took Schwarzenegger years to correct.
This is the best way to increase your arms size: Hit biceps as hard as triceps, with all rep ranges from high (15-20), moderate (8-12), and low (4-6). You’ll be training triceps first for the first eight weeks. Let’s take a look at each group.
Biceps Muscles: Your biceps are responsible for bending or “flexing” your elbow. You should do a variety of biceps exercises to increase their strength.
Multiple grip styles are recommended because your biceps can also serve as forearm rotators.
* Palms up: Curls
* Palms in: Hammer curls
* Palms down: reverse curls
You don’t have to do every style and grip in every workout. You can cycle through these workouts over the course of a few months, and you’ll be covered.
Triceps Muscles – Your triceps muscles are your counterpoint to your biiceps. They can extend or straighten your elbows. To hit all three of the “heads”, the best triceps exercises also cover a variety of angles.
* In front: Close-grip bench press, push-downs or bench press
* In front your face: skullcrushers
* Over your head: overhead cable extensions
Forearm Muscles – Your grip strength and wrist stability are all dependent on your forearm muscles. Forearm exercises have been neglected in your training so don’t be surprised if you aren’t doing them. You will be able to perform up to 50 reps per set and really high-rep sets!
Next-Level Arm Training in 3 Workouts per Week Julian Smith is a bodybuilder who has perfected arm training. His popular program Killer Arms will have you hitting biceps and triceps on one day, then blowing it out with a bis/tris superset the next day. How to use these Workouts
One dedicated arm workout per week is recommended, and it should be on Friday or Saturday. You can hit your arms in chest, shoulder and back exercises earlier in the week so it’s not necessary to do two rounds.
For 4-6 weeks, perform Workout 1 every week. Then move on to Workout 2. Continue working out until you finish Workout 5. After you have completed Workout 5, you are ready to start Workout 1. You’ll feel stronger and more confident than ever.
Use Bodybuilding.com’s macronutrient tool to ensure you are getting enough calories, protein and carbs to achieve your goals of building muscle. A caloric surplus is essential for growing your arms. This means that you need to eat more calories than you burn.
These workouts should include protein. Here are some key supplements:
Do you have any questions about how to do a particular movement? Click on the exercise name to open the Workout Table or Search in the Bodybuilding.com Exercise Database.
Arm Day Workout 1, Weeks Sets, 4-6 Reps (rest 90 sec.
2 sets of 8-12 reps (rest 1 minute).
2 sets, 15 reps (rest 1 minute).
3 sets, 4-6 reps (rest for 90 seconds).
2 sets, reps (alternating, 8-12 reps per side, rest 1 min.)
3 sets, 15 reps (rest 1 minute).
3 sets, 25 reps (rest 45 sec.
Arm Day Workout 2, Weeks Feet-elevated Bench DipAdd weight if necessary to maintain the rep range.
3 sets, 6-8 reps (rest for 90 seconds).
2 sets of 8-12 reps (rest 1 minute).
EXTENSION OF SINGLE-ARM DUMBBELL RICEPS
Do all the reps on one side and then switch to the opposite side. Rest 1 minute between sets. between sets.
2 sets, 12 reps (left side, no rest)
2 sets, 12 reps (right), rest 1 minute.
3 sets, 8-12 reps (alternating, 4-6 reps per side, rest 90 sec.)
2 sets of 8-12 reps (rest 1 minute).
3 sets, 15 reps (rest 1 minute).
2 sets, 50 reps (rest 1 minute).
Arm Day Workout 3, Weeks Sets, 6-8 Reps (rest 90 sec.
3 sets, 12 reps (rest 1 minute).
Do all reps on one side, then switch to the opposite side. Rest between sets for at least 1 minute. between sets.
3 sets, 15 reps (left side, no rest)
3 sets, 15 reps (right), rest 1 minute.
3 sets, 6-8 reps (rest for 90 seconds).
3 sets of 8-12 reps (rest 1 minute).
3 sets, 15 reps (rest 1 minute).
2 sets, 50 reps (rest 1 minute).
Arm Day Workout 4, Weeks Sets, 6-8 Reps (rest 90 sec.
3 sets, 24 reps (alternating, 12 reps per side, rest 1 min.)
2 sets, 15 reps (rest 1 minute).
3 sets, 6-8 reps (rest for 90 seconds).
3 sets of 8-12 reps (rest 1 minute).
3 sets, 15 reps (rest 1 minute).
Plate PinchPass 2 plates are weighted back and forth between your fingers.
2 sets, 50 reps (rest 1 minute).
Arm Day Workout 5, Weeks Sets, 4-6 Reps (rest 90 sec.
3 sets, 6-8 reps (rest for 90 seconds).
2 sets, reps (alternating, 8-12 reps per side, rest 90 sec.)
2 sets, 8-12 reps (rest for 90 seconds).
2 sets, 15 reps (rest 1 minute).
2 sets, 15 reps (rest 1 minute).
2 sets, 50 reps (rest 1 minute).
2 sets, 50 reps (rest 1 minute).
Better arm days deserve a better protein shake. Enjoy the reward for your hard work!
Bigger Arms
