How to Get Bigger Arms In Less Time

The first and most important arms should have their own day in your training split. They function as muscles in the chest, shoulders and back but they do not even reach full muscle contraction and therefore do not optimally involve the biceps, triceps or arms for full growth potential.

I will note however that they still work as accessory muscles on the chest, shoulders and back, so my professional recommendation is to have your arm rest day after leg or rest day to give them ample recovery time. (About 48 hours is more than enough time for recovery)

An important part of arm training is often overlooked or overlooked. The two muscles that are a major part of building aesthetic weapons are the brachialis and the brachioradialis, both of which are arm muscles.

One of the easiest ways to activate the lower arm during a bicep or tricep movement is to use a fat grip either through a mobile clip on the wrist, or an Olympic fat bar (If none of these options are available at your gym, there are plenty of affordable options within online). In addition to training the lower arm, it is also important to hit the triceps and biceps from different angles to fully bind each muscle head and achieve maximum hypertrophy.

An example of this is doing a supernatural when rolling a dumbbell to work your biceps or a pronation when extending the dumbbell behind you on a pile to work your triceps. (Hold your hands next to you; palms facing towards your thighs are neutral, rotate until your palm facing forward is supernatural and rotate in other ways so that your palms facing your back are pronation) Perform various sets with neutral movements, pronated and supernatants are important in building bigger, stronger, aesthetically pleasing weapons.

Perhaps the most important factor in building a larger weapon will be through various movements. The reason I say this is important is because I see people every day at the gym doing weapons training with only partial movement and therefore not getting the best results.

You can load the barbell as much as you want and do a set of curls with 40% movement and a back gate that mimics the rainbow but trust me when I say the only thing that matters is your ego!

An example of a FULL movement for a curl cursor is: for the beginning of the step, your arm is completely straight with the elbows almost feeling like your hyper-reinforced and the back of your arm is lying under the pad (make sure your elbows do not cross the bottom edge of the pad).

Bring the bar or dumbbell to the face while keeping the back of your arm on the pad. Keeping that arm on the pad, try to make the smallest angle possible with the inside of your elbow joint and at the very top of the pause for a moment and squeeze to exaggerate the contraction, then slowly release yourself and focus on the eccentric movements ( negative) slows down and re-controls to the starting position.

Now that we repeat the repetition, we are aiming for the optimum hypertrophy effect so that 12-15 is the goal to achieve that. That being said to get bigger weapons, it's all about volume and not much intensity so the train to pump! Another way we can do this is to extend a set by performing a superset where you will perform two separate back exercises such as back up tricep and tricep dip.

Performing these supersets and exercises with high volume will pump blood into the muscle giving it a bigger pump, relaxing the muscles and effectively breaking the nervous system thereby releasing growth hormone factors, resulting in bigger arms.

EXAMPLE WORKOUT

TRICEPS

1. Barbell skull 3x12-15 superset with 3x12-15 acrylic bench press

2. 3x12-15 three-wire cable triceps connection each way (the 3 ways you do this are - 1: straight down with the rope spread out below 2: straight down with the remaining 3 ropes: turn and extend the top rope)

3. Triceps cable pushdowns 3x12-15 superset with dumbbell 3x12-15 suspension (go through neutral contraction, supernated and pronated on dumbbell kickbacks)

BICEPS

1. Preacher Curriculum 4x20,15,12,10

2. Dumbbell engraved 3x12-15 curls on each side

3. Dumbbell neutral curls 3x12-15 per side

4. Barbers 21 3x21 superset with 3x30 bench press

FOREARMS

1. barbell wrist curls 3x15 superset with 3x15 wrist curls wrist

So there's your blueprint on how to get bigger weapons. Along with all the advice I gave in this article, it is important that to achieve maximum results in your journey to building bigger weapons, you are using a balanced diet that is balanced with vegetables, lean protein and healthy fats.

It is important to drink enough water and rest throughout the week for the body to function and recover optimally.

Finally make sure you take protein shakes immediately after your workout to achieve optimal muscle synthesis. Follow these guidelines for at least 3-4 weeks and I promise you'll see the benefits. Enjoy the addition of some giant weapons!

How to Get Bigger Arms In Less Time


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