How to Get Big Arms Fast! | Tips to Build Massive Arms | Secrets Revealed...
The goal of many of us when we first start going to the gym is to build those huge arms that all the girls find 'sexy'. This was definitely one of my first goals in the gym was to build up my arms. They are the one thing that are always on show and are almost the barometer for others as to whether you go to the gym or not! It's an obsession of many gym goers so I thought I'd post this up for those looking for answers on really How to Get Big Arms Fast!
Focus on Compound Movements...
I'm going to start with the biggest
mistake people make when training to build big arms. That is that they focus on isolation movements instead of compound movements. Most people when looking to build their arms just do loads of bicep curls (isolation) and expect this to give them those massive arms they crave. However, when you isolate the biceps you aren't working a very large muscle at all, so the actual amount of muscle fibres being worked is very limited, hence limiting muscle growth. You will also struggle to lift as much weight with isolation movements.
It is much better then to actually base your workout around compound movements instead, like pull ups and rows. These movements will work the biceps as well as the much bigger muscle groups of the back, stimulating more muscle fibres therefore more muscle growth. This opens up your muscle building potential. Then once you have done compound movements you can do some isolation movements to finish them off. This is a much superior for your long term gains in your arms! I discuss this further in my blog post on Training Splits.
Don't Forget About Your Triceps!...
A lot of people make the common
mistake when looking to build big arms to focus purely on the biceps. Yes, this will cause your biceps to grow, but your triceps actually take up more space on your arms than your biceps do! For this reason it is imperative that you spend just as much time, if not more on your triceps than on your biceps.
I know that my arms my triceps are very dominant, but like most people I never used to really work them as I would focus too much on the biceps. It wasn't until I realised that fact and started dedicating more time to the triceps that my arms really started to bulge and grow! So add in plenty of tricep work to your routine, especially compound movements like tricep dips!
Make Sure You're Eating Enough!...
This is that age old gym headline that
you need to eat in order to grow! In other words, if you want to get big, you need to eat big!! Obviously this isn't applicable to individuals who already have high body fat levels as eating more would just make fat levels worse. Instead it is more for many of us who like to think they are doing the right thing by going to the gym and then eating really clean. Although this is healthy and great if you want to get ripped, if your goal is to get big and build muscle then you need to be in a caloric surplus ideally, which involves eating more food!
Not just any old food of course you need to make sure you are getting in the right amounts of (especially) protein, carbs and fats but you will need to increase your calories in order to grow. Then once you've built that muscle then its time to restrict calories and lose the fat to reveal all that muscle and shreds you've built during the bulk!
Don't Forget About Leg Day!...
Now I know this will seem like it is in the wrong blog post. 'Why are you talking about leg day, we are here to get big arms?'. Well no this isn't a mistake! If you really want to maximise the size of your arms then you need to make sure you are working your legs! This is because legs are the largest muscle group in the body, thus on leg day you are stimulating so many muscle fibres that it causes the largest response from the body to build muscle. This means the body goes into overdrive producing muscle building hormones and speeds up protein synthesis. This then has a knock on effect and means your body is much better at building muscle, so when it comes to working your arms, your body is able to put that muscle on much more efficiently. So basically... Don't Skip Leg Day!!
Don't Neglect Arms at The End of a Workout!..
I know that in this post I have already suggested leaving your isolation movements for the arms to the end of your workouts which still is true. However, if you are for example doing chest and triceps, don't put all your effort into chest and then have nothing left for you triceps if you want to build big arms. If that is your focus then you want to make sure you still have the energy to work them hard!!
I know that this sometimes does affect me, I will be training say back and biceps and by the time I've finished back I'm pretty exhausted and am pretty much ready to go home. But this is where you need your mental toughness to come in to push through and finish off that workout because if you only manage a couple of sets then what was the point of coming to the gym? That's always what goes through my head!
Do Exercises that Work the Muscles in Different Ways!...
If the only exercise that you are doing for your biceps is barbell curls and dumbbell curls, you aren't working the biceps optimally. That's because the strain you are putting on them is similar every time you work them and your body will easily get used to it and adapt. It is highly important then that you target your muscles from different angles, to work the muscles in different ways. This constantly causes your body to adapt to the varying demands being placed on it which will stimulate more muscle growth.
So for biceps for example try doing incline curls. Or try hammer curls with a
rope on the cable. Or spider curls. All of these change the angle of your upper arm in relation to the torso, working the biceps in different ways. Same with triceps, try some overhead rope extensions, or some tricep kick backs. Adding variation to your workouts really can make all the difference.
GO HEAVY!!... Whilst Maintaining Form...
Really if you want to build big arms, you're going to have to use the principle of progressive overload and gradually lift heavier weights over time. So you want to focus with your biceps to be on gradually going heavier with your barbell curls. With triceps I like to focus on tricep dips, adding more and more weight in addition to my body weight over time. This really is how you're going to build those big arms that you want. However this isn't an excuse to throw the weight about and sacrifice form! Go as heavy as you can without sacrificing form!
No EGO Lifting!...
Inversely from the previous point, you need to make sure you leave your ego at the door on your way into the gym. Yes lift heavy, but lift what you can actually LIFT not SHIFT! If you are just swing the weights around to look big and strong, you aren't really putting the muscle under tension and therefore won't be making any gains!
Negatives!..
One thing that has really help me grow my biceps when I hit a plateau was using negatives. This is where you pick a weight that you usually would struggle to lift, and instead of lifting normally you skip the positive contraction and instead focus on releasing the weight very slowly, the negative or eccentric contraction. This is great because your muscles are stronger eccentrically than they are concentrically so you can go heavier. Also more micro fibre tears are caused eccentrically, which is what stimulates muscle growth. So add some negatives into your routine!
Summary...
If you want to build big arms in the gym then really you need to be working hard in the gym, whilst using an optimal training routine, eating the right foods, lifting weight appropriately and being consistent. It really is that simple! But live by those points and you will reach your goals and Achieve Greatness!
If you need a training plan to help you Achieve your fitness goals, you can try our FREE TRAINING PLAN, or contact us evolvemusclefitness@gmail.com if you would like a personal plan, we'd love to help you!
Thanks for reading!!
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