If you’re looking to get BIGGER arms in the fastest amount of time, you’ve come to the right place. Today’s blog will be all about my best tips to growing the size of your arms.
Tip #1: Insertion/Origin Vs. Lifting From Point A-B
This is one of the most important and effective tips for you guys to use when you’re training. Typically, people think about lifting a weight from point a to point b, which is the “newbie” way of training. You need to start thinking about moving the insertion and the origin point of the muscle you’re trying to target with the designated exercise as close together as possible, as if you were trying to squeeze that muscle as hard as you possibly can. Then, when you’re bringing the weight down on the eccentric portion of the lift, you’re going to be focusing on trying to stretch those points out as far as possible.
What this is going to do is help you develop the all coveted mind-muscle connection. Once you’re able to develop this and apply it during your workouts, I’m telling you, your muscular growth is going to go through the roof.
Tip #2: Prioritize Your Triceps
Moving onto tip #2: prioritizing your triceps. People always go: “I want to get bigger arms” then they’ll go and hit up the barbell curls, dumbbell curls, literally six different exercises just for the biceps, and at the end they’ll do one triceps exercise. Well, here’s the fallacy with that; the triceps are about twice the size of your biceps. So, if you actually prioritize your triceps at the beginning of your workouts, when you have the most amount of energy, focus, and intensity, you will be able to put the most amount of volume on the triceps as opposed to the biceps. This is where your muscular growth will start to accelerate FAST.
I’m not saying to neglect the biceps, instead I’m stating to focus primarily on the triceps and you’re really going to be blown away with how quickly the overall circumference will increase on your arms.
Tip #3: Train Arms 2 Times Per Week
If you really want to maximize the growth of your arms, then start to train them two times per week. Now, don’t be a newbie and workout your arms two days in a row. I ALWAYS recommend you give your muscles 48 hours at the very least to rest before you start targeting the same muscle group again. This is to ensure that you aren’t impeding on the growth process after you’ve pummeled the muscle down and smashed it on the first arms workout. So make sure that when you’re training your arms twice a week, that you are not doing it twice in a row. Spread it out a few days then hit them again to ensure you’re getting the most out of your workouts.
Tip #4: Increase Time Under Tension
So many people make the mistake of spending one to two seconds on every single repetition on a 10 rep set, which means they’re getting around 10-20 seconds on a working set. By increasing the time under tension, we’re going to take those one to two second repetitions and actually increase those to three to four seconds. What this is doing is keeping your muscles working a lot harder and longer, which is going to help grow your muscles a lot bigger. A tempo that I recommend for this would be: one to two seconds on the contraction of the concentric portion. then, add in a one second isometric hold and utilize a two second eccentric portion of the lift. This will give you a roughly three to four second repetition, which not only promotes muscle growth, but will also improve your form. This tip is something that you can incorporate into all of your exercises to promote the most growth possible.
As a note: you don’t have to have high time under tension repetitions for every set or exercise, you should combine them with sets of fast explosive repetitions which will increase your strength, so long as you add them into your routine if you are not currently doing so.
Tip #5: Utilize Progressive Overload
If you aren’t doing this, you need to start doing this! Lots of guys will go into the gym, head over to the barbells, grab their 40 pound barbell and pump out 10 repetitions of four sets. Next week, they’ll go and do the exact same thing, week after week, then they’ll complain that they’re training hard and consistently, but aren’t gaining any muscle mass. The reason for this is because they’re constantly doing the exact same exercises, week after week, and they’re not challenging the muscles to grow stronger and bigger.
You can change this up by either adding one or two more repetitions and doing an 11 or 12 rep set. You could even start to do sets with a 45 pound barbell as opposed to 40 pounds. The best way really, is to actually track your workouts. Track the exercises, weights, reps, and sets that you do. If you want to do this and you’re too lazy or busy to create a log, head on over my website where I have printable workout logs that you can write this information in when you purchase any one of my fitness programs. These programs not only include printable PDFs for you, they also include tons of videos, structures, and workouts for the next 14 weeks.
Tip #6: Incorporate Intensity Increasers
This tip goes hand-in-hand with the progressive overload tip. Start to implement intensity increasers into your workouts. You may be wondering: what is an intensity increaser? An example of one is a drop set: let’s say you get to your 10th repetition on some cable curls, repetition number 10 was almost impossible for you, so after you get that 10th rep, you’re going to complete the set, grab the pin on the stack, and lower the weight by two plates, then squeak out as many more repetitions as you possibly can. When you hit failure again, go back to the machine, lower it by a few more plates, rinse and repeat for about 3-5 times until you get to the point where your arms can no longer move.
What this is going to do is shake you out of the plateau you’re probably in right now and challenge you a lot more than you currently have been. Another example of this would be partial reps. So, you hit that 10th rep, that’s failure. Now, you’re going to start to squeak out 3-5 repetitions just to completely fatigue and burn out the muscle group.
The final intensity increaser that I would recommend you incorporate into your exercises are rest pauses. So, when you hit that 10th repetition, which is your failure point, you lower the weight and give yourself 10 seconds of rest, then you pick it back up and squeak out as many repetitions as you possibly can.
If you aren’t currently incorporating any of these intensity increasers, you should definitely consider it to help shake you out of the plateau you are in and help increase your overall muscle growth.
Tip #7: Diet
This may be fairly obvious, but if you aren’t properly monitoring the amount of calories and protein you intake, you are pretty much just spinning your wheels. This is the foundation, if you want to successfully increase your muscle mass. I always recommend you give yourself one gram of protein per pound of body weight. So if you’re 160 pounds, guess what? 160 grams of protein every single day. If you’re one of those people who has a tough time actually getting in that amount of protein, head on over to EHPLabs and grab one of their protein powders. They have regular protein powders and vegan protein powders available and if you use the code: Barbarian at checkout you will also receive a special discount.
Now, in conjunction with the protein, you have to get the proper amount of calories. If you’re in a calorie deficit of 500 and you’re trying to grow your muscles, good luck… Try to be in a calorie surplus of 250 on top of your maintenance level of calories every single day if you want to see muscular growth in your arms. If you’re at a maintenance level or in a deficit, you won’t be able to get the big arms that you want to get.
Tie all of these tips together I can bet that you will see some extraordinary gains in your arms in a short amount of time.
This concludes today’s blog and I hope you were able to take some of these tips and get the bigger arms that you have always wanted. These tips can easily be transferred to any other muscle group, so make sure to note which ones you want to incorporate.
As always, thanks for reading.