Training Guide: How To Get Bigger Arms

Since we’re human, we’re naturally greedy, once we see some results we still want more and more and more. Well, our article today is going to talk about how we, as bodybuilders, always want to be big with the example of having bigger arms.

Why Do We Want Bigger Arms?

Actually having muscles is sexy and beautiful weather we’re wearing clothes or not. In fact, if you go and ask anybody which part of your body you want to be bigger as fast as possible they’ll choose to get bigger arms. Why? It’s simple because the shirt stretching; super-hero looking with bigger arms will never go out of style. Also, coincidentally, bigger arms are the body part that women find sexier and we know that the opposite sex can never stop playing with your biceps or triceps once they’re beside you.

Getting bigger arms

I know while reading this article you have in your mind that growing your arms muscles depends on your arms isolation workouts and there is a very specific workout program in order to get bigger arms whether it’s barbell curls, dumbbell curls, standing curls, seated curls, cable curls, machine curls, concentration curls, press downs, skull crushers, triceps kickbacks, dumbbell extensions or many other arms exercises.
This is a little part of the truth; the real thing, actually, is that in order to have bigger arms we definitely need to work them out correctly, we have to create some type of stimulus for muscle growth to occur. Just as simple as that, the stimulus created from an arms isolation workout is quite small.

Yet, the intensity and loads on arms while performing compound exercises such as bench presses, rows, overhead presses, and pull-ups provide your arms a quite high stimulus in order to achieve your goal of getting bigger arms.

It makes sense. Why? Because compound exercises will stimulate more of your arm muscle growth, how? When you’re performing bench press exercises, for example, you are lifting between 135 lbs and 225 lbs or more, while on the other side when you’re performing dumbbells kickbacks you’re lifting only 20 lbs to 25 lbs. Which of those exercises do you think will stimulate your arms muscle growth? It’s a compound exercise because they put much stress and intensity on your muscle group and thus help you have bigger arms.

But for faster and optimal results, it’s required to perform direct exercises for your biceps and triceps in order to increase the stimulus that will lead you to get those bigger arms that you want.

Progressive overload to get bigger arms

Another important key to having bigger arms and should not be neglected is progressive overload. Progressive overload means that you have to work hard and try to lift for example 50 lbs for 10 reps then 55 lbs for 8 reps and then 60 lbs for 6 or 7 reps and so on … Because heavy lifting puts much stress and intensity on your muscles so after proper nutrition and enough rest when you are recovering from an intense workout, your muscles could grow properly and therefore your aim of getting bigger arms is achieved.

Nevertheless, all of this can go with the wind and can be useless if you don’t eat properly because the word growth is closely related to the word eating. If we don’t eat enough we won’t gain weight then we don’t gain muscles which means no bigger arms. In another way, you should have a mass gain eating program in order to gain muscles and therefore get bigger arms.

Exercises to have bigger arms

– Perform 8 to 10 reps in 4 sets of close-grip bench press.

– Perform 4 sets of dips to failure.

– Perform 3 sets of Rope Push-downs of 10 reps.

– Perform 4 sets of seated barbell curls of 8 to 10 reps.

– Perform 4 sets of Hammer curls of 10 reps.

– Perform 3 sets of Cable curls of 10 reps.

P.S: Don’t forget the progressive overload while training your future bigger arms.


In conclusion and to summarize what has been treated in the paragraphs below, bigger arms come from nothing. You have to work hard at the gym and focus on the compound exercises that will put your biceps and triceps on much stress and intensity then you can help and support your arms growth by performing some isolation exercises for optimal and faster results. After that, proper nutrition which is the most important key in muscle growth has to take place (protein, carbs, healthy fats…) in order to have bigger arms.

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