How To Get Bigger Arms

The main thing you need to work on to get bigger arms is to…

Work on your triceps and not your biceps because your triceps (or the back or your arms) account for almost 70% of your total arm size and The 2 best exercises for bigger triceps are Dips and close grip bench presses…

Click on photos to see how to do exercise

For your biceps…

The best exercise and the only exercise you need to do is regular chin-ups or close grip chin-ups with the palms of your hands facing you…

Click on photos to see how to do exercise

If you're not strong enough to do 1 chin up then you need to go here to see how to get strong enough to do 1 chin-up but if you can't
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do chin-ups for whatever reason then the next 2 best things you can do for bigger biceps are…

  1. Heavy rowing/pulling exercises like Bodyweight Rows, Bench rows, 1-arm rows or Close grip lat pulldowns and…
  2. Various types of bicep curls like Barbell curls, Chair curls, or Drag curls and if you can't do chin-ups then the next best way to get bigger biceps would be for you to pre-exhaust your biceps by doing 2-to-6 sets of 6-to-15 reps of any type of bicep curls followed by you doing 4-to-6 sets of heavy rowing exercises but…

The guy doing chin-ups will definitely get bigger biceps faster than the guy doing just curls and/or heavy rows.

To make your arms get even bigger…

You also need to work on your brachialis muscles which is the little round muscles located between your biceps and triceps - See the picture below↓

Biceps peak / brachialis

Whenever you do any bicep exercise you're going to always work your brachialis muscle to a certain degree but the reason why you may really want to really focus on working your brachialis is because…

Your brachialis muscles sit under your biceps and a bigger brachialis helps your biceps popup more or peak higher whenever you flex them and when it comes to doing the best exercise for a bigger brachialis (or a bigger biceps peak) its the exact opposite of what you do for bigger biceps so…

The best and only exercise to get a bigger bicep peak is close grip pull-ups where your palms are facing away from you but you can also do reverse curls to work your brachialis for a bigger bicep peak.

Click on photos to see how to do exercise

The smartest way to get bigger biceps & brachialis at the same time is to…

Do parallel pull-ups with your palms facing each other or you can do hammer curls where your palms are facing each other as you curl the weights up.

Click on photos to see how to do exercise

Don't forget about your forearms &…

You should easily be able to get bigger forearms by doing heavy weight training exercises that require you to grip on to something for a long period of time (like pull-ups & chin-ups) but The 4 best exercises you can do for forearms are…

  1. The Farmers Walk
  2. The Heavy Wrist roller
  3. Wrist Curls & Reverse Wrist Curls
  4. Hammer Curls & Reverse Curls to work your forearms, brachialis & biceps.

Putting it all together - To Build Bigger Arms…

Do Workout A, B, C, OR D 1-to-2 days per week.

Workout A

GROUP 1
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GROUP 2
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GROUP 3
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Workout A options…

Workout B

GROUP 1
Click on photos to see how to do exercise

GROUP 2
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Workout B options…

Workout C

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

GROUP 3
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GROUP 4
Click on photos to see how to do exercise

Workout C options…

Workout D (Getting Bigger Forearms)

For Workout D you have 3 options…

Big arms are strong arms so…

Don't use the same amount of weight, reps and/or sets every arm workout expecting them to get bigger so make sure you are trying to increase the weight, do more reps and/or sets every time you do an arm workout and…

Make extra sure you are keeping a training log so you can keep track of how much weight, reps and sets you are doing because you want to do better than your last workout every time you workout - for example…

If you did 4 sets of 8 chin-ups wearing a 50 pound weight vest then the next time you workout you want to beat your last workout by…

More Tips for Bigger Arms

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Adrian Bryant NowLoss.com

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