Okay, you want to have bigger arms, that is why you are reading this article. Arms are one of the body parts that we first notice on someone who lifts, especially on summer, with the shirt on or off. Most beginning lifter starting going to the gym to lose some fat and pack on a few pounds of muscle especially on their triceps and biceps.
To be honest, there is nothing so impressive than having huge and muscular arms. Every guy in the gym wants it and ladies like to see them too. Maybe that is exactly the reason why are you looking to get bigger arms. To be noticed by lifters in the gym and especially by ladies.
What are you going to need to get bigger arms fast?
- Hypertrophy training
- Muscle-Building Diet
- Rest
To build bigger arms you will need to use the right exercises. You won't build bigger arms by training on machines, that must be clear. You need to lift heavy iron to make your triceps and biceps get bigger and stronger.
I recommend a workout starting with barbell exercises which allow you to lift heavier weights, and then isolate your arms muscles with dumbbells. Also, to build bigger arms fast you can do supersets.
ALSO READ:
How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy
Mass-Building Shoulder Workout - Exercises for Bigger Shoulders
For those who don't know what are supersets, supersets are performed when two exercises are performed in a row, without a pause between them.
High volume workouts and supersets are key to bigger arms.
For example, if you are planning to do both arms muscles, triceps and biceps, on the same day you can perform a superset of biceps curls immediately followed by triceps extensions. Combine a biceps exercise with a triceps exercise. A typical superset often includes targeting two different muscle groups.
This rule for supersets can also work for other body parts like Chest and Back, Quads and Harmstings but they can also work for the same muscle group.
WORKOUT FOR BIGGER ARMS:
4 x Superset 1:
Barbell Biceps Curl, 10 - 12 reps
Barbell Triceps Extension, 10 - 12 reps
4 x Superset 2:
Dumbbell Curl, 10 - 12 reps
Triceps Pushdown, 10 - 12 reps
4 x Superset 3:
Hammer Curls, 10 - 12 reps
Dumbbell Kickback, 10 - 12 reps
4 x Superset 4:
Incline Dumbbell Curl, 10 - 12 reps
One-Arm Triceps Extension, 10 - 12 reps
That is it, 8 exercises combined in 4 supersets that will help you build your arms muscles faster. You should also add one forearm exercise performed for 4 sets of 12 reps to have a complete arms workout.
I recommend a workout starting with barbell exercises which allow you to lift heavier weights, and then isolate your arms muscles with dumbbells. Also, to build bigger arms fast you can do supersets.
ALSO READ:
How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy
Mass-Building Shoulder Workout - Exercises for Bigger Shoulders
For those who don't know what are supersets, supersets are performed when two exercises are performed in a row, without a pause between them.
High volume workouts and supersets are key to bigger arms.
For example, if you are planning to do both arms muscles, triceps and biceps, on the same day you can perform a superset of biceps curls immediately followed by triceps extensions. Combine a biceps exercise with a triceps exercise. A typical superset often includes targeting two different muscle groups.
This rule for supersets can also work for other body parts like Chest and Back, Quads and Harmstings but they can also work for the same muscle group.
WORKOUT FOR BIGGER ARMS:
4 x Superset 1:
Barbell Biceps Curl, 10 - 12 reps
Barbell Triceps Extension, 10 - 12 reps
4 x Superset 2:
Dumbbell Curl, 10 - 12 reps
Triceps Pushdown, 10 - 12 reps
4 x Superset 3:
Hammer Curls, 10 - 12 reps
Dumbbell Kickback, 10 - 12 reps
4 x Superset 4:
Incline Dumbbell Curl, 10 - 12 reps
One-Arm Triceps Extension, 10 - 12 reps
That is it, 8 exercises combined in 4 supersets that will help you build your arms muscles faster. You should also add one forearm exercise performed for 4 sets of 12 reps to have a complete arms workout.
