Bigger arms are something every man desires. But, what are the best ways to get bigger arms? Should you focus on doing 200 reps of bicep curls, 200 reps of tricep extensions, and 500 push-ups all day? You might, but how long can you sustain that, and at what point will that fatigue lead to injury? It’s not always about working longer/harder to get bigger arms, oftentimes, it’s working smarter. Here we’ll cover a few of the best ways to help you achieve the huge arms and bulk you’re trying to put on.
Blood Flow Restriction
By restricting blood flow to your muscles, your body pools the muscle to that specific body part. The result? You’re going to experience huge arms and a massive pump. When you don’t allow blood to escape the veins/arteries, blood is continually moving towards the muscle. Your muscles are then required to utilize fast-twitch activating muscles, resulting in immense growth.
With this type of training, you’re also using about the amount of weight you often workout with. This allows for faster recovery, allowing you to train the same muscle groups with fewer rest days in between. Big arms are going to be achieved when you focus on this form of training for an extended period.
Utilize Resistance Training
When we talk about resistance training, we mean body weight and resistance bands. Sure, you’re going to maximize gains when you’re curling with a 50-pound dumbbell. But, resistance bands afford you an added layer of intensity. The movements are shorter, they’re more compact, and you’re reaching into the large twitch muscle fibers, to help increase the pump you’re getting.
Make sure you’re accentuating the movements. So, at the top of your bicep curl, squeeze and hold the pose for a few seconds. The same with tricep extensions; hold the pose above the head and squeeze the muscle group, for the best results. Resistance bands are excellent as they are available at various intensity levels. So, the more you enhance and build the muscle groups, the more weight you can tack on with the bands, body weight, and additional weights you’re working out with.
Workout Arms First
Put your arm exercises in before your compound exercises. Bigger arms and greater gains are possible when you place a primary focus on the specific body parts you’re working out, earlier in your routine. Why?
- You have more strength/energy earlier on in workouts
- You aren’t fatigued so you can lift heavier
- It allows you to focus on isolation exercises first
- This can help prioritize speed and the rate at which your arms are going to grow
Studies have been conducted on this theory. And, if you think about it, it makes sense. You have more energy, strength, and you’ll find it easier to put the maximum levels of effort in when you’re focused on bigger arms and performing exercises meant to help you achieve that earlier on in your workout.
There’s a correlation between more volume (reps) and more muscle mass and bigger arms. Add in a couple of sets slowly. If you’re at 8 to 10 sets and you’re working out your arms three times a week, make small changes first. Up that to 10 to 12 sets, and maybe throw in an extra arm day every other week. See how your body responds. From there, you’ll get an idea of what you can handle and how much more you can push.
Take it slow. You don’t want to increase to 20 sets from one day to the next. You’ll run the risk of injuring or straining something, sidelining you. And, instead of bigger arms, you’ll notice smaller arms and body composition, because you’ll need to recover from your injury before getting back to the gym.
Place a focus on the progression of arm isolation exercises when you’re training arms. Isolation exercises focus on a specific muscle group. So, you can do exercises focused on
- Forearms, and so forth.
Isolation movements typically help with size/development and muscle strength more than compound exercises. When doing isolation exercises, make sure you are increasing reps (volume) and adding weight to the isolated movements as you continue to progress. Your body will respond, you’ll see larger arms and muscle definition, and you’re naturally going to develop more strength when focusing on specific muscle groups.
Don’t Forget About Nutrition!
We’ve focused on the exercise, but what about nutrition? When losing weight, most people focus on nutrition being the most important aspect of success and exercise is secondary. When trying to get bigger arms, they are on equal grounding. If you’re putting the effort in at the gym, but get home and eat candy, or feed on refined carbs and sugar all day, you’re hurting your efforts.
Try to focus on getting in 2 grams of protein per pound of body weight; when maintaining we focus on 1 to 1.5 grams per pound; however, when you’re trying to build muscle mass and increase gains, more protein is needed. Choose foods with essential amino acids as well. Protein-rich sources and foods to add to your diet include
- Protein supplements (shake/bars/powders)
- Lean meats (chicken, fish, red meat)
- Cottage cheese and yogurt
- Eggs and dairy/milk
Apart from protein, you also need complex carbohydrates and fats. Try to go with white/brown rice, sweet potatoes, yams, apples, and other low-sugar fruits. A balanced diet is necessary to fuel your body. Especially that you’re pumping more and working out harder. You can’t overlook the importance of the fuel sources you’re feeding your bigger arms and muscles, and you need to provide your body with enough fuel to achieve your goal.
There are many ways you can achieve bigger arms, these are some of the best ways to start the process, and start realizing gains. You aren’t going to see results overnight, nor should you try to achieve them because you can injure yourself. So, start slow, make progressive changes, and incorporate some of these tips into your workout/lifestyle to help you increase mass, size, and the appearance of your arms.