How to Build Bigger Arms

Posted on April 15, 2010

It is the fact that most guys want bigger arms. So the question is how to build bigger arms? The answer is not as simple as you can imagine. The fact is that you need to gain ten pounds of bodyweight to add an inch to your upper arms. You can see the evidences by going to any gym where lots of skinny guys weighting around 170 pounds have decent sized arms. Many of them maybe haven’t gained more than 10 to 15 pounds since they started training but they all have successfully put more than an inch or two on their arms. This is the result of localized hypertrophy or muscle growth. It will take place if enough volume is present without a big increase in bodyweight.

What happens actually?

What happens actually is the young guys read in magazines about how to build bigger arms and start their selves by doing ten sets of arms two or three days a week. This volume is well enough to bring out a growth response and they may get a quick two inches of arm growth. But after some time, the gains will stop and there will be absolutely no more arm growth unless they make some extreme changes. The result of this is the high volume training.

You can’t reach anywhere with this kind approach. It’s ok if you gain some quick results about your arms but in the long time, it won’t work. Once you hit a certain level, you have no other choice but to start lifting heavier weights and eating more. The best way to increase the size of the body is to eat more food and to exercise more. If you don’t do these two important things, any other tools and techniques like supersets, drop sets, tri sets, pre exhaustion, and post exhaustion techniques won’t help you in any way.

What to do?

Beginners can start with training the arms three times per week. Intermediate and advanced lifters better to train them twice per week. You should stick with big exercises like bar dips, close grip benches, close grip chin ups, barbell curls, hammer curls, towel curls, dumbbell curls, parallel and lockouts. You don’t need more than 2 to 4 sets of biceps and triceps twice per week to achieve best possible growth. After doing a couple of heavy sets, finish your arm workout with the biggest pump possible with one or two higher rep sets.

For additional information, please visit: Muscle Gaining Secrets

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