There is no any guy in the gym that does not want to have big arms, that is for sure. Arms muscles, Triceps and Biceps, are something that most guys in the world want to have. They are great to be showed under T-Shirt or if you wear Vest on summer and many girls would like that and guys will notice your big arms too. But first, you need to put effort before that.
But, many guys making a mistake training arms in every workout day, that is not good if you want to make your Triceps and Biceps very big. You must know that even on your Back Workout Days you are training your Biceps by doing Pull Ups, Pull Downs, Bent-Over Rows (Try underhand grip for better biceps gain) and you are training your Triceps on Chest Days by doing Bench Press, Dips and other Chest exercises.
You can even build huge Triceps and Biceps with only Chest and Back Workout Days without any isolation exercises for arms. Some guys swear that their arms grown by doing a lot of pull-ups and bench presses.
So, try to focus more on compound exercises that you do for your chest and back muscles and add two to three isolation exercises for biceps or triceps for muscle gains. Perform exercises for arms with 8 - 12 rep range and 4 sets. Also, you can add one training day only for arms beside your arms training on chest and back days, add some supersets like doing triceps exercise 8 - 12 reps and continue with exercise for biceps with the same number of reps without rest between two workouts. You might also need to lower the weight for that second workout because you will be tired from the first one. Supersets are great for muscle gains.
BEST EXERCISES FOR BIGGER ARMS:
1. Pull Ups/Chin Ups
2. Bench Press (Narrow Grip)
3. Dips
4. Incline Dumbbells Biceps Curl
5. Barbell Biceps Curl
6. One Arm Triceps Extension
7. Hammer Curls
8. Skullcrusher with EZ bar
9. Overhead Barbell Triceps Extension
10. Push Ups
This is a list of compound moves and isolation exercises that are good for building bigger arms so you can perform some of them on your Chest and Triceps day or Back and Biceps day and also on Arms Training day, that is your choice.
Also, check out what exercises are best for building muscle mass:
Best Exercises to Build Muscle
