Every man out there dreams about bigger arms. There are so many benefits of having bigger arms that I don’t even know where to start. Muscular, stronger, and bigger arms go beyond the aesthetic benefits of an extremely good looking upper body. It comes with the advantage of boosting strength which will definitely help with your everyday tasks such as grocery shopping, playing with your kids around, or moving heavy objects. It is obvious that you will become much stronger in the gym, assisting your lifts. Besides, having bigger arms will significantly boost your confidence and self-esteem, which means that you will look better, perform better, and feel better too!
Growing bigger arms will also come with numerous benefits such as improving functional fitness. It is due to having more muscle mass. Moreover, it helps improve muscle endurance, strength, and tone. This will lower the chances of injury. While this may not be directly related to bigger arms, particularly, an increase in muscle mass does help improve functional fitness, lower the chance of injury, and also increase the metabolism, allowing your body to burn more calories even when you do not exercise.
Bigger Arms Muscles
I guess everyone knows that there are two main muscles in your upper arms: biceps in the front and triceps in the back. These are two opposite functioning muscle groups. This basically means that they need different exercises to build strength and muscle. If you want to grow bigger arms (pretty sure you do), you need to implement all of those exercises that will work for both these muscle groups in your arms.
Below I’m going to share some of the best exercises to grow bigger arms. However, it is important to understand that these are just examples of exercises that you should try. These are some of the best, but numerous others are also helpful. You need to work your arms from all angles, meaning that it is good to implement a very wide variety of different exercises to make sure your arms are getting bigger and stronger.
However, even if you’re only going to do each of the exercises I will share below, you will still make sure you’re on your way to success. Yet, it is extremely important to remember that you need to perform each of those exercises with perfect form! Maintaining a correct form and technique is essential. It is much better to do 10 reps with proper form than 20 reps without a good form. You will get more benefits (muscle gains) and significantly lower the chances of injury.
- Aim for a proper weight that suits you which allows you to do 10-15 reps with perfect form. Start with one muscle group that you work 2-3 times a week. Have at least one day of rest in between working out the same muscle group. Aim for 3 sets of each exercise. Do at least 2-3 exercises for a muscle group per training.
Bigger Arms: Biceps Exercises
The biceps brachii AKA simply biceps, is a double headed muscle that is running from your shoulder to your elbow in the front of your arm. It is the main muscle responsible for lifting and pulling in your arms. Therefore, if you want to grow big biceps, you need a lot of exercises involving lifting. According to the American Council on Exercise (ACE) research, the best exercises that will work your biceps involve lifting or curling weights towards your shoulders.
Concentration curl
Concentration curl is one of the best exercises you can do for growing bigger biceps, and therefore, bigger arms. According to the ACE study, this is the exercise that brings the most significant muscle activation for the biceps. It is so effective because it isolates the biceps and works this muscle alone.
Cable curl
Another extremely effective way to build biceps muscle and strength is cable curl. There are a few different ways you can do a cable curl. They are all highly effective so it depends on your preference. Or you could do them all and make sure you’re on the right path. Use a low pulley machine with a cable that has a handle on it. Or you may even use a resistance band as long as it is safely tied or attached to something sturdy.
Barbell curl
Are you searching for ways to build bigger arms? You just can’t miss out on the barbell curl. It is a classic exercise. Nonetheless, it is extremely important to understand that while it seems simple, a lot of beginners are making many mistakes. It is essential to have a proper form in barbell curls. It is crucial to keep your back straight, avoid swinging the weight, and avoid moving any other part of your body than your biceps. If you can’t do it, it means that the weight is too much. Go for lighter weight which helps you perfect the form.
Chin-up
Yes, the chin-up does work your back muscles too, but it will make huge biceps arms too as you need strong arm muscles to perform this movement. You will need a strong chin-up bar that ensures your arms are fully extended, without your feet touching the floor.
Bigger Arms: Triceps Exercises
The triceps brachii AKA simply triceps, is a group of three headed muscles located at the back of the upper arms. It also runs from your shoulder to your elbow, but it has different functions than the biceps. It will help strengthen the arm and stabilize the shoulder, being responsible for the expansion of the elbow joint. The same American Council on Exercise (ACE) did research regarding the best exercises for triceps and we’re going to share those exercises below.
Triangle push-up
The ACE study identifying the best triceps exercises suggests that the triangle-push up is extremely effective at working out your triceps. Perhaps the most effective one. Not only that, but you could do triangle-push up anywhere you want as it does not require any equipment. You do it with your own body weight. In fact, because it uses your body weight, beginners may struggle to do it. That’s why you could start doing it with your knees on the floor, but make sure your torso does not move.
Tricep kickback
That ACE study suggests that tricep kicks are very close contenders to triangle push-ups when it comes to the best tricep exercises. This means that if you include both in your training, you are going to ensure you work your tricep muscles very efficiently, making sure you grow bigger arms.
Dips
There are two different ways you could do dips – either between two parallel bars or using a flat bench (or chair). Doing it on a dip stand is more effective as you work with your entire body weight. However, you could also use a flat bench or chair either at home or at the gym. May also place some weight on your legs using this method if you have more experience.
Overhead extension
The overhead extension is going to be an extremely effective exercise for your triceps, regardless if you’re an experienced lifter or you’ve just started your journey. The overhead extensions are usually done with a single dumbbell which you hold with both your hands. But you could also use two different (of course, lighter) dumbbells in each hand. I recommend you to start using a lighter weight until you get a feeling of the movement and correct your form, also avoid any injuries. Increase weight only as you build up your strength. That’s a tip that applies to any other exercise.
The Best Methods To Build Bigger Arms
While you’re searching for ways to grow muscular, stronger, and bigger arms, you just can’t forget about the other muscle groups in your body. For example, if you want to grow bigger arms, exercises that strengthen your back and shoulders are essential to help achieve your goals. A lot of back exercises will work your arms and will provide the support you need for bigger arms. Shoulders, on the other hand, are directly related to your arms. So, if you want bigger arms, you must include them.
However, I strongly recommend working out all other muscles. You just can’t leave out your core muscles for the ultimate upper body appearance. Moreover, you wouldn’t want an awesome upper body supported by “chicken legs” would you? You need to ensure you work your legs too, which, by the way, burn most calories, bringing the muscle definition in your arms!
So, deadlifts, bench presses, planks, shoulder shrugs, lunges, squats, and so on are all extremely important exercises for you to implement into your workouts too! Then again, these are just examples of exercises you must add.
However, working out in the gym is just one thing you should do for growing bigger arms. The other essential thing you should pay attention to is your nutritional needs. In order to ensure that you grow muscle efficiently and fast, you need to make sure that you eat the right quantity and quality of foods. Without proper fuel for your workouts, and building material for your muscles, you will limit performance in the gym, and results post-workout.
Tips to grow bigger arms
- Boost your protein intake. Protein supports muscle growth and muscle recovery between workouts. Aim for at least 1 gram of protein per pound of body weight a day. Choose high protein foods.
- Go for complex carbs. Complex carbs are essential for building muscle just like protein. They provide the body and muscles with the energy necessary to push in the gym and yield gains. Focus on foods providing lots of quality complex carbs.
- Yet, avoid simple carbs. Completely avoid or at least avoid as much as possible sugary drinks, baked goods, candies, cookies, and other sweets that offer a lot of calories and barely have any nutritional benefits.
- Add healthy fats. Healthy fats are extremely helpful to support your muscle building goals. A lot of people tend to avoid them which is a huge mistake. You do need to avoid trans fats and unhealthy ones but do add healthy fats from olive oil, salmon, avocado, and peanut butter.
- Meet your calorie needs. The best way to build muscle is to eat in a calorie surplus. While it is possible to gain in a calorie deficit, it is much slower and much harder. You need to ensure your body gets enough calories and make sure you get them from complex carbs, protein, healthy fats, fruit, and veggies.
- Use HGH.to. If you want to grow bigger arms faster, you need enough sleep (rest), workout (training), and diet (nutrition). However, in order to speed up your results, you could use HGH.to as we work with the best manufacturers in the world which provide the best compounds that help provide the best and fastest muscle building results. Get compounds such as testosterone or HGH and you’ll be amazed by how quickly your arms are getting bigger.
Final Notes
If you are ready to make some real gains on your arms, then implementing the exercises I shared here which target your biceps and triceps is essential. Aim to work your arms at least 2-3 times per week, building more reps and sets and weights as you build strength. Moreover, it is essential to make sure you workout the rest of your body too, ensuring you strengthen your core, chest, back, shoulders, and legs!
Besides working out hard, intensively, and regularly in the gym, targeting the proper exercises, it is extremely important to make sure that you have a rich and diverse diet with complex carbs, quality protein, and healthy fats as well as enough calories that will fuel your workout and help you recover post-workouts.
Do both of these and also use HGH.to for the best results as we work with the best manufacturers on the market. We carry a lot of different anabolic steroids and numerous other compounds that help speed up your dieting and training results and break through plateaus. Follow these tips and you’re well on your way to bigger arms. Especially with your compounds that help support our bulking and cutting goals. We also can teach you how to use them so they would be maximum effective and stay away from the side effects.
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