How to Get Bigger Arms

Okay this is something I can talk a lot about. I have been a “pune” for most of my life and I have always wanted to get bigger arms. Working out how to get bigger arms for a guy like me has been really tough at times. My metabolism is crazy and isn’t suited to building muscle. You also need the right diet and training for this kind of thing. Heres a quick article on how to make a good start on building muscle on your arms.

I won’t go too much into diet. The principles are relatively straight forward. You want to cut out the bad fats and eat as little fat as possible. You want to have 2-3 carbs to one part of protein. You want slow burning carbs which will slowly burn throughout the day and you want to be having five or six small, well-balanced meals a day, remembering not to eat after 8 o’clock if it can be helped.

For each muscle group when building muscle, keep the reps, low slow and methodical, focussing on your “form” (this is how you perform the movement). Ideally do 3-5 sets of 8-12 reps. Try not to do anymore than this and when doing the reps you should be struggling on the last few. Always remember do three exercises for each muscle group. So when I am doing chest I do 3 exercises with around 5 sets of 8-12 reps. The same applies to arms.

The muscles on the back of your arms are your triceps and the muscles on the front of the arm (the ones everyone shows off) are called your biceps. I usually work these two muscles on different days, although you can do them on the same day. Remember try to do three exercises on each muscle (thats 6 in total).

One exercise I love to do really works my biceps. Its called “21’s”. I often do three sets of this and then finish work on my biceps, its that effective some times. You take the dumbbells and use an under hand grip with your palms facing away from you. Keep your elbows close to your body with the weights down by your side. Then, for seven reps raise the weights from the elbow halfway up your body and then back down to your side. Then for the next seven reps take the weights halfway (middle of the body) and then move the weights to the top (near your shoulders). Then for the next seven, do the whole movement, from the bottom starting position all the way to the top.

This is an awesome workout and really works your muscles. Effectively you are doing two halves of the same exercises in the first 2 sets of seven, and then when you do the complete movement for the last seven reps, it REALLY works the muscles and finishes you off. Its without question my fave exercise.

As another tip, don’t over work your arms. Work on them once or twice a week and give them enough time to recover. Recovery, rest and diet are just as important as the exercises themselves.

If you want to share your fave arm exercises leave a comment or keep an eye on the blog for more tips, exercises and videos etc.

Take care.