How To Get Bigger Arms
So you’re wondering how to get bigger arms?
That’s a good question and probably the holy grail when it comes to guys wanting to put on slabs of muscle mass which always includes a pair of sleeve splitting arms.
Well to be honest, there are many ways you can train to get bigger arms.
I’m going to tell you though that everything works to some degree, but if you really want bigger arms much faster, then I suggest you focus on just your arms for a certain period of time. This is called a specialization routine where you tone down the volume on all other muscle groups and increase the volume on 2 muscle groups to play catch up to everything else.
You can do this with your arms for around 6-8 weeks.
Now there are some parts of arm training that can make your arms look much bigger minus the triceps and biceps. These muscles are the brachialis and brachioradialis.
Here is a picture illustrating them.
Essentially, if your brachialisis is built up, it’s going to push out your biceps much more, therefore making your arm bigger in circumference.
A great way to train both of these 2 muscles is through the use of any type of curling movement with your palms facing down or inward. This is called a pronated grip and neutral grip. This will activate those 2 muscles the most and take the much more powerful biceps out of the movement.
Listed below is a routine you can follow on how to get bigger arms for the next 6-8 weeks. However, remember that the growing does not happen in the gym. It happen at your kitchen table. That could be your problem too is that you’re not taking in enough calories to ensure muscle growth. Make sure you’re eating plenty of calories from clean sources to support what you’re doing in the gym.
Anyways, here is the program:
Monday: Perform all exercises for 3 sets of 5 super setting movements.
A1: Barbell Curls
A2: Dips
B1: Wide Grip Ez Curl Bar Curls
B2: Dumbbell Floor Presses
C1: Narrow Grip Ez Curl Bar Curls
C2: Ez Curl Bar Pullover Into A Skull Crusher Lying Down
Wednesday: Perform all exercises for 3 sets of 8 super setting movements.
A1: Hammer Curls
A2: Close Grip Decline Bench Press
B1: Reverse Grip Ez Curl Bar Curls
B2: Overhead Rope Extensions
C1: Zottoman Curls
C2: Diamond Grip Pushups
Friday: Perform all exercises for 3 sets of 15 super setting movements.
A1: Reverse Grip Ez Curl Bar Preacher Curls
A2: Skull Crushers With A Dumbbell
B1: Hammer Grip Preacher Bench Curls
B2: Arms Bent Lying Pullovers
C1: Standing Palms Up Dumbbell Curls (No Twist)
C2: Barbell Floor Presses
All in all, you can do this routine for 6-8 weeks. For all other body parts, just do them on a separate day, utilizing big multi joint compound movements for 4 sets of 6 to preserve your muscle mass.
As you progress, you will notice you’re getting stronger on these lifts. Feel free to add a set, rep or add weight.
This my friend is a great program on how to get bigger arms.
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