Few guys are ever really satisfied with the size of their arms, myself included. Some of it comes down to genetics, but really not as much as you think. Your genes might make it a little easier or a little harder to gain more layers of muscle, but with some hard work and some focused tactics, you can get giant, vascular arms too.
If you want to know how to get bigger arms, then keep reading:
- The good news is that with some very specific hard work on your arms, you can make them noticeably bigger in just 4 weeks.
- The bad news is that you’re going to be pretty sore, and you’ll have to reduce the amount of work you put into the rest of your body. I guess skipping leg day for a few weeks isn’t really a bad thing, though.
For a long time, I had trouble because I didn’t really know how to get bigger arms. It was mostly because I was only using machines, I wasn’t specific enough in my workouts, and I didn’t dedicate enough time and effort to the process.
The other problem was that I was trying to maintain my weight, and I didn’t want to see the scale go up. When I look back, I realize how little sense that made. I wanted bigger arms, I wanted more muscle, but I didn’t want to gain weight? Do not add up.
So before you go any further, remember that you WILL be adding pounds on the scale, and don’t be scared of it. You’re going to have to increase your protein to account for the muscle building, so you’ll be doing a little bulking. It won’t be drastic, but it might help if you just skip weighing yourself for a little while. The focus is on how to get bigger arms, not dropping fat.
What You Need To Get Started
Below is all the equipment you’ll need for this 4 weeks of training on how to get bigger arms. All of it can be found in pretty much any gym, and you might even have most of it yourself already. You’ll also want to stock your fridge and pantry according to the below shopping list.
You’ll also want to check out this video with some really good tips. He covers some important details you’ll want to keep in mind as you do this training.
- Adjustable dumbbells or several pairs of dumbbells within your current strength range
- Weight bar with adjustable plates
- Weight bench
- High-quality protein such as eggs, salmon, tuna, and other fish, steak, chicken breast, etc.
- Some slowly absorbing carbohydrates like quinoa, potatoes, whole grain oatmeal, etc.
- A variety of fresh vegetables including leafy greens
- Some best fruits to eat, such as apples, pineapple, and berries
- High-quality whey protein isolate with limited additives (can substitute non-dairy protein powder for those with allergies)
28 Day Training Program For Bigger, Bulkier, Beastlier
I’ve seen some lifters gain more than an inch around each of their arms on this program. In 28 days, that’s a remarkable amount of muscle. You know what that means – this is going to be intense! Lifting heavy is how to get bigger arms.
- Your regular workouts will be cut back to JUST Squats, Deadlifts, and Calf Raises.
- Do not train at your max, and do not lift to failure.
- The old standby of 10-12 reps for 3 sets is all you need, using weights that are medium-high for your fitness level.
- You want to maintain your level of strength during this 4 weeks in the rest of your body, but you are not training to improve anything but your arms. It’s about focus.
- And seriously guys, STRETCH. It can be a short (but comprehensive) yoga routine that hits all your major muscle groups, or you can follow along with an app that directs you on how to stretch. If this is already part of your workout, GOOD. If it isn’t? Add it in, because it will help to reduce short and long term muscle fatigue, will improve muscle tone, and you’ll be far more flexible. Plus it helps improve your tendons and ligaments, leading to fewer injuries overall.
Three days a week you’ll be training your arms HARD with the following exercises. I’ve broken it down by day so you have some variety and you also have time to recover. On your non-lifting days, really take some time to rest. Pushing yourself harder between your workouts will burn you out and you won’t get the gains you’re looking for.
Use weights that are pretty high for your level of fitness, but not so high that you can’t do all the reps listed for each exercise. Steady hard work is how to get bigger arms!
(A tip on the videos linked. Some of them say ‘For Men.’ Ladies, you have the same muscles, and you can rock these workouts too. You won’t get as bulky as the men, you don’t have the testosterone to make that happen, but you’ll gain strength and definition.)
Dumbbell Skullcrushers With Chest Busters – 12 Reps 3 Sets
This is a fantastic move that will rip up your triceps and drastically improve your muscle stability. They seriously isolate your tri’s to give the back of your arms some amazing shape.
If you’re not sure of your form, check out this video:
Dumbbell Bicep Press – 8 Reps 5 Sets
This exercise will isolate your biceps, and since you’re using dumbbells, you’ll be working all the small stabilizer muscles in your arms to get the better overall definition that you might miss if you were using a machine.
Lying Triceps Press – 12 Reps 3 Sets
Using a curl bar makes sure that you’re only engaging the triceps to force that weight to move. Make sure not to push with your shoulders, and keep your back flat. And be careful not to smash your pretty face.
Standing Bar Curl – 8 Reps 5 Sets
Keep the rest of your body stable while you do this exercise, with your feet about shoulder width apart. Use your elbows like hinges, and focus on not moving the shoulder at all. The magic word is isolation.
Seated Triceps Press – 8 Reps 3 Sets
Did you enjoy this article? Do you agree with our list? Let us know what you think by leaving a comment below. Share this article with your friends and help them build Massive Beast Mode Arms!
Also read: How to get bigger forearms in 9 dorable exercises!