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 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
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

GROUP 3
Click on photos to see how to do exercise

Workout A options…

Workout B

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

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
Click on photos to see how to do exercise

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…

Make sure you also see…

You may also want to look at…



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There are 73 comments
Wolf Rage

Sir I am 15 years old
and I want to get bigger and harder shoulders like VIN DIESEL
Please tell me some tips to get that, in almost 10-11 months

I tried so much , I did dips , push ups, sit ups and bench press
from 1 year but it seem very little bit change
Sir, plz solve my problem
plz
send me your ans for my question
at my email-(wolf_dom@rediffmail.com)
thanking you sir

July 28, 2014

Adrian Bryant

start here

July 29, 2014

Jay

Great tips. I've always done dips and chins. Got to a point where I was doing 100lb dips then I screwed up my shoulder so now I've switched to close grip floor presses while my shoulder heals up and still do close grip chins. Love them.

June 23, 2014

Seminator

male,

i train my body every second day , especially my arms and my chest ....but there aren t real results ..
i do biceps curls with 22 lbs 3 sets with 15 reps
moreover i do push ups almost every single day , with 15 reps ....furthermore i ve a problem with the inside of my chest ...what do i wrong ?

i m 6´´4feet and i m 184 pounds

i want to have a simular body like you help me ... i neeed exercises for the gym and for home

May 29, 2014

Ali

Hello i am a 189cm 86 kg male with some fat i need to get down to 70kg body with muscles is it possible? And whats the plan? .. Its tough thing but i will do it .. Thank you

May 13, 2014

Name*

I am a 45 year old man. I go to the gym 3 days in a week for a total of 7hours 30 minutes including 30 minutes per session of cardio and 2 hours of weight training( also per session). My question is am I not overdoing the exercises?After each workout of course I am feel tired but not extremely exhausted.

April 22, 2014

Adrian Bryant

it depends, what is your overall goal?

April 23, 2014

Name*

my biceps size is 11 inches n hav started taking protein shake now how much can my arms become if i do arms exercise 3 times a week????

April 12, 2014

adrian bryant

did you watch the video at the top? have you seen these tips

you only need about 1-to-2 QUALITY arm workouts per week

April 12, 2014

Jack

Hey Adrian!

I've been doing your workouts since about the middle of January (muscle building five-six times a week, HIITs two times a week, about an hour a day) and i've seen some awesome results so far, i've dropped from 17% BF to around 14%, my top abs and V-line are starting to show up and i've gained a fair bit of muscle mass around my shoulders and arms. My chest is building quite slowly but i've gained around an inch or two, so i'm quite happy with the progress.

I don't think I get enough protein in my diet as I only average around 100g a day, but i'm working on improving my diet.

I just had a few questions...

1. If I continue at my current pace how long should I expect to wait to see my six-pack show through properly?

2. My arms, while rested, are still kind-of skinny, but when flexed or tensed they pop out ALOT... how long should I expect to wait until my arms are a good size on rest?

3. As a student i'm on a budget so I find it difficult to get sources of protein as most are awfully expensive (lean meats etc.), what would you suggest I shop for in my situation?

Thanks very much for checking out my questions Adrian! You're a life saver.

February 27, 2014

Adrian Bryant

1. what is your calorie intake. once your BF% goes under 10 you'll see your abs

2. as you get str arms will get bigger. what arm exercises are you doing?

3. PROTEIN Shakes

February 27, 2014

Jack King

1. 1800-2000 on exercise days, 1800 max on rest days
2. I've been doing bicep curl/tricep dip supersets mostly, some French dip and reverse curls
3. Is there a specific brand you'd suggest?

Thanks man!

February 28, 2014

adrian bryant

2. i suggest dips or close grip benches for tris. Any chinup for bigger bi's

3. i use optimun nutrition whye

March 02, 2014

zak

How mach rest i need to have beatwine sets?

September 27, 2013

Adrian Bryant

here's the answer

September 27, 2013

Zayn

Been doing pushups since i have no weights after a while i started hhearing snaps everytime i do one rep and snap on my left elbow it doesnt mark but its an awkward uncorfotable sensation i took a week rest but yeah nothing fixed i do 3 days of pushups every week slowly increasing reps everyday and i eat healthy i drink lots of water too. Please help can streching fix this? Can you show me some example videos of streching?

September 07, 2013

Adrian Bryant

have you seen a therapist about your problem

September 07, 2013

Zayn

No i havent well its not very serious neither does it hurt so i didnt. Should i strech Before working out?

September 09, 2013

Adrian Bryant

it may help but you may also want to get the blood flowing in your joints my moving your arms around a bit before working out

September 10, 2013

MEHRAB

i have some quesions! hey brian i have been a follower of your site for a while. and it helped me get bigger arms doing 10 sets of 10 reps handstand pushups inceasing every rep as i progress and all but what i dont under stand is my arm is getting bigger but i have no definition my body fat percentage is like 12-10 i need arms like his www.malecelebnews.com my arms are bigger then his but its nowhere near as defined. anyway thankyou reply asap :)

August 05, 2013

Adrian Bryant

what is your weight and height and how did you check your bodyfat %? also... do you have before and after pics of your arms

August 06, 2013

MEHRAB

Yes i have an after instagram.com this is without flexing (before i was skinny like absolutely skinnnny)my weight is 120 pounds 67 inches height i used your body fat calculator and got 14 percent i want to make that 10 percent while at the same time get bigger arms i know all the basic things but i need to know what meals to follow and how to get more bigger and SPECIALLY arms defined so what do i do?

August 06, 2013

Adrian Bryant

first of all you're going to have to gain a lot of mass to get the arm size you want and you're not going to be able to build a lot of arm muscle while trying to lose weight.

the best thing for you is to use this

August 08, 2013

Mehrab

Okay thank you so muchh and one more thing after i am happy with my mass i"ll just go on fat loss progams right? Even tho my body fat is 14percent i only see semi abs. So i do this for my arms then lose fat for more defined arms and abs. Is that correct?

August 13, 2013

Adrian Bryant

that's right but you shouldn't gain a LOT of fat.

also see this here

August 14, 2013

Tim

"Don't be afraid to fail"

September 02, 2013

Tom

You have to lower down you body fat percentage my friend. The more you decrease it the more definition you will have everywhere. Not just your arms. EVERYWHERE! Good luck!!

September 02, 2013

Robert

hey, i've got a couple of questions for you:

1- I noticed that your site doesn't make mention of a DROPSET. it's supposed to be one of the most effective, if not, the most effective way of adding muscle size, which is what im MORE interested in. why is that? is it because you don't believe in it, or in your opinion, its not necessary?

2- what would be more effective: doing a dropset of 8 reps where i start with 40lbs, then drop to 30lbs, and do 8, then drop to 20 and do another 8, then 10 and do about 15 reps, or 4 normal sets of 8 reps of any given exercise with that same 40lbs dumbbells ( for instance a shoulders press and resting 30 seconds between sets )...?

July 12, 2013

Adrian Bryant

1. drop sets

2. both are good. you just need to keep beating your last drop set by using more weight and reps to get bigger & stronger

July 14, 2013

Conor

Hey Adrian, what workout plan would you recommend for a skinny guy who is fairly fit and looking to build alot of muscle?

June 13, 2013

Conor

Thanks Adrian

June 13, 2013

Adrian Bryant

yur welcome and stay in touch if you need more help

June 13, 2013

André

Do you suggest a full body routine twice a week or is it better to do arms workout for a while then switch to chest and shoulders?
Will doing squats in the process affect rest?
Thank you.

April 04, 2013

Adrian Bryant

it depends on what your overall goals are? do you want a bigger body ot just bigger arms overall

April 05, 2013

HARSH VARDHAN

i m harsh my height is 169cms & weight is 61 kgs i want to know that how to make my muscles enlarge i want to make my good musles? should i take any supplement ? i m presently ysing a weight gainer of olimp with a creatine of olimp is i m going correct please guide me ?

March 14, 2013

gaurav

hi my question is tat i wanna make muscle .i want to know that
Firstly ,i should take gainner or protein and which gainer/protien ll bi best for me. My height is 5'8 & weight 70. Plz tell me the best one and which have better results.

February 10, 2013

Adrian Bryant

protein but look at the full plan here

February 10, 2013

TD

Great site, thanks for putting it together.

I'm an advanced lifter, but have had some lag in the arms lately so going to try out your workout. My question is, I already do chins during my back workout, can I also do chins during my arm workout as long as I have enough rest between arm and back days?

Thank you,

TD

December 22, 2012

Adrian Bryant

you can do that as long as you get enough rest

December 24, 2012

Sha

Hi! Ad
Have started taking a brand "surbex z" availalable here containing zinc sulfate iz that ok?

December 02, 2012

Adrian Bryant

never heard of surbex z

December 04, 2012

Sha

Hey Ad!
Im a teen almost 17 and read about increasing testosterone so can u guide me the amount of zinc supplement tablet I should take a day to increase my test. Plz guide me.

November 29, 2012

Adrian Bryant

zinc citrate or zinc picolinate

December 01, 2012

Ramesh

Bro,

I'm 25 from india. My statistics are 6.2' 83kgs. I want to build rock muscle body for that i have to go for supplements and i have tried Nitro tech and Quick Mass, but did not see ensured results. can you please give me the diet chart and supplements the i have to carry out while doing work out.

September 11, 2012

shiv

sir, I m 35 yrs old and desire get bigger arms so i got dumbll, i am unable to take protein suppliments as i am suffering with high level of uric acid proeineous food is prohibited ,,,,,,,please guid me and help me how i can fullfill my desire,

August 15, 2012

Adrian bryant

you can still use the plan on this page to get bigger arms and you can get your protein from these other food sources

August 15, 2012

malik

hey, hope u doin fine.
i just wanted to ask sir i can't go in gym so i buy dumbbells. but i am not getting bigger arms, would you please tell me what to exercise n what to eat to get bigger arms fast. remember i am 6 ft something and i can only do total 21 push-ups in 3 sets. 7 a piece.

August 07, 2012

Adrian bryant

do chin-upsif you don't weights for bigger arms along with dips

August 07, 2012

avi

i have man boobs since 8 yrs.
it happened to me when out of arousal i sucked my own nipples. it was crazy then but after that its size increased. and remains the same now.
do u think exercise can get me rid of this ?
i get very demotivated and feel too embarrassed with this fact of mine.
please help me because i am in deep trouble since the last 7 years.
these man boobs r suicidal for me. help me !

August 06, 2012

Adrian bryant

fat loss exercise can help you get rid them if what you have is chest fat but man boobs need surgery

August 06, 2012

JoKing

Hey Adrian, what would be the best (fastest and most efficient) exercise for widening shoulders?

June 08, 2012

Keyur

how long should you workout

May 27, 2012

Adrian Bryant

that depends - are you trying to get bigger arms or do you have another goal in mind?

May 28, 2012

sjwhetzel@yahoo.com

I'm going to try it. I'll give it six weeks to see if I have positive results. Thanks for the info.

May 20, 2012

Name*

It's just I don't have the confidence to do them yet so I am wondering if there are alternatives.

May 20, 2012

John Bradshaw

Hi I don't have access to any weights and don't want to do handstand push ups. What are the best push ups for widening my shoulders as well as thickening them? Also what are the best exercises for widening my midsection to target my external obliques?

May 20, 2012

Adrian Bryant

so you "don't want to do handstand push ups" but you want to know the... "best push ups for widening my shoulders as well as thickening them"

why can't you do handstand push-ups?

May 20, 2012

gautham jain

should I consume protein supplements before or after workout?

May 17, 2012

Adrian Bryant

doesn't matter as long as you are getting enough total protein in your diet to build muscle

May 18, 2012

Name*

Hi there pal I was wondering if I did chin ups in the morning and pull ups in the evening once a week, keeping within the desired rep range will I gain muscle in my arms and back as I don't have access to weights?

May 16, 2012

Adrian bryant

you would gain muscle to a point but to keep gaining you would need to use weights

May 16, 2012

Mark

hi Adrian, all i can say is what a f*****g awesome site u have made here, everything is so full of info, i'm starting to see the benefits already, just wish i had u as my personal trainer, cheerz Mark from the UK

May 05, 2012

Vladimir

how are you man,yeah im into alot of bodyweight,naturally im good shape,usually doing alot of wide pull ups to close hand grip and alot of push ups varieties.what you showed here is a good way to see how to group your workouts and its pretty good.jus want ask if you would know if bodyweight workout would fix arm muslce and ligament injuries.because one of my arms is messed up abit now so it kinda stops me from doing what i like

March 27, 2012

Adrian Bryant

thanks for the compliment but as for fixing your arm you'll be better off asking a therapist about that

March 27, 2012

Richard

hey i was wondering what workouts should i do if i wanna lose weight and get abs. Also i was wondering what workouts i should do to get that v-taper cut between the shoulder and the bicep

August 27, 2011

Adrian Bryant

any of these fat burning workouts will help you lose belly fat & get abs and as you lose weight you start to see more of a v-taper but...

go here to build muscle in back, shoulders and biceps

August 27, 2011


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