One of the most sought after goals of those beginning weight training is to increase the size of their biceps, as this is something that can be accomplished speedily with the correct instructions.
The core problem is that a lot of information exists that merely expresses personal beliefs on gaining bigger arms, despite the lack of the necessary credentials or knowledge.
We do not intend to discredit the methods of amateur fitness bloggers, nor do we feel that they are necessarily ineffective; rather, we urge you to take advice from qualified and experienced fitness professionals to ensure the accuracy and efficacy of their training routines.
By doing it this way, you can be positive that you are obtaining the most outstanding data present in the sector, and that you will be able to bulk up your arms quickly.
Chances are it will save you a tremendous amount of time and energy if you get it right on the initial try, avoiding you from losing interest and abandoning the project entirely!
How to Get Bigger Arms: The Science Behind Success
We won’t inundate you with scientific facts about protein synthesis and how to add mass to your arms, but we can provide the basics of what to eat and the most effective exercises.
If you are well informed on the subject, you can go directly to our comprehensive arm exercise plan below!
Nevertheless, if you lack knowledge of the fundamentals of nourishment and its impact on muscle mass growth, and are unable to tailor your workouts toward muscle growth instead of endurance, then you ought to remain here to learn more.
Diet for Bigger Arms (nutrition plays a HUGE part!)
No matter what you have been convinced of previously, this is indeed accurate.
As Charles P. Lambert (PhD) et al state in their study on the importance of macronutrients in bodybuilding:
Muscle is primarily protein and water. In order to keep muscle mass, it is necessary to consume enough protein in the diet. Muscle protein degradation and synthesis rates rise after high-intensity weightlifting, with the rate of synthesis showing a larger boost in comparison.
Considering this information, it’s obvious that regulating your protein intake with a properly-structured workout regime (such as the one we provide below) is essential to grow larger arms.
Nutrition is a key element in achieving your desired progress and is accountable for around 70-80% of the results. Without proper nutrition and the correct amount of protein intake, you will not succeed at all.
Exercise is only effective when it is performed correctly
We will discuss it further, but it is essential that you complete the correct number of repetitions and sets and do them correctly.
Be sure to observe each demonstration attentively when working through the routines for increasing arm size before trying any of the exercises. It could be useful to bring them with you to the gym, particularly the first time you try a new exercise.
For now, the common mistakes to avoid when exercising to get bigger arms are as follows:
- Uncontrolled motions when lifting weights, or ‘swinging’
- Performing reps too quickly without engaging muscles
- Performing as many reps as possible with an ‘easy’ weight
- Training to failure on the first set
- NEVER training to failure (sometimes it’s beneficial!)
- Performing 200+ push-ups each day in hopes of building muscle mass
- Too many cardio sessions
- Not taking enough rest time in-between workouts
- Being too consistent in your workouts (this can cause a plateau)
How Long Does it Take to Get Bigger Arms?
The rationale behind this issue is that one of the most frequently posed queries when we initially convene with our consumers about their targets is, “How long does it take?”
Undoubtedly, it is natural of you to inquire regards to how soon you will notice progress, and this is an inquiry every individual engaged in physical fitness (regardless of their current ability) has posed.
Unfortunately, there is not a definitive response. The primary reason this applies to everyone is because everyone is unique. It’s incredibly difficult to give an accurate answer to something that depends on factors such as:
- An individual’s current state of fitness
- How many workouts they are able to perform per week
- How much effort they put into workouts
- How well they stick to their nutrition plan
While a lot of these things depend on the person, you should recognize that heredity is not a factor. Some individuals may achieve faster results depending on their natural body type and metabolic rate, however do not let this deter you!
We don’t have a precise answer for each individual who’s reading this, however, our response to the inquiries of how long it takes to get higher arms is as follows: this is correct for the biggest part of our customers who noted that as one of their fundamental objectives.
Usually it takes about 6-8 weeks before you can begin to see any improvements in the way your arms look. At approximately three months into a fitness regimen, appreciable developments can be expected, especially for those who don’t have pre-existing bulkiness in the area.
Holding each position for 3-4 seconds and keeping your muscles constricted can create an augmented workout. It is always preferable to move methodically and cautiously, rather than rushing all the steps.
Double Arm Bicep Curl
The biceps, located at the front of the upper arms, are the muscles that are targeted during exercise.
Have your feet apart at shoulder width, lock your abs, and have your knees slightly bent. Each hand should be holding a dumbbell. Keep arms fully extended down by your sides.
Grasp in your hands and tug toward your chest and upper arms, keeping your hands just outside your shoulders. Clench your fists as you bring the dumbbells up, then slowly let them down again to the starting position.
Single Arm Bicep Curl
Muscles Worked: Biceps.
Employ the same approach as you did for the two-arm biceps curl, but this time use one arm at once.
Steff states that it will become more difficult to achieve correct hip and shoulder alignment as the body will have to make a greater effort. The central part of your body will be under more stress since it will be necessary to keep your torso firmly in place while performing the exercise.
Steff says that the one bicep being used will exert more effort without the support and steadiness provided by the other arm.
Muscles Worked: Shoulders, otherwise known as the deltoid muscles.
Hold a dumbbell in front of your face. Hold onto one end in each hand, with your elbows bent and close to your body. Slowly extend the arms and lift the dumbbell above the head. Sustain the posture, then gently bring the dumbbell back to the beginning.
To make your workout harder, grasp a dumbbell in each hand as shown in the picture.
Bent Over Row
Muscles Worked: Back and biceps.
Bend your hips to move your bottom backwards, keeping your spine straight and tightening your abdominal muscles. With a dumbbell in hand, keep your arms straight with the weight beneath you. As you slowly lower your arms, make sure your knees remain flexible, bringing the dumbbells to your torso. Put pressure on your shoulder blades while making sure your arms stay close to your torso. Then return back to the start. Aim to keep your chin slightly tucked in as you move.
The pectoral muscles located in the chest and the triceps muscles located in the back of the upper arms are being used.
You don’t need any weights for this exercise, but it’s an awesome upper body workout that leads to amazing results!
Get on your hands and knees to start. Place your hands flat, with the fingers spread apart, and have your shoulders directly above them. Form an arrow shape with your elbows at a 45-degree angle, and don’t let them flare outward.
Raise your knees off the ground and maintain an active plank. Afterward, slowly arc your chest downward and outward until it is close to the floor. Come back to the original position and push off of the ground with your hands to return your arms to a straightened position, keeping your arms a fist-width away from the ground.
If you don’t feel as though you can remain in the plank position, do a push-up while on your knees as you gradually increase your strength to do a proper push-up. We have a multitude of steps on our “How to Do a Push Up” guide.
Overhead Tricep Extension
Muscles Worked: Triceps
Position yourself with bent knees, having your feet spread out to approximately the same distance as your shoulders, while keeping your core engaged. Grasp a dumbbell in both hands, bringing it over the head with straightened arms. Elbows should remain in place close to ears.
Bend your elbows gradually, making sure that your upper arms stay close to your head, and decrease the weight downwards your spine. Contract the triceps muscles to bring the dumbbell back to its position above your head.
To up the intensity of your workout, hold a weight in each hand.
Muscles Worked: Triceps
It is similar to the tricep extension, but it is performed while lying down on the floor. Lie down with your back against the floor, place your feet firmly on the ground and bend your knees. Raise your dumbbell straight up above your head, keeping your arms extended. Maintaining your elbows in the same position, lower the weight slowly towards the ground, a little bit above your forehead. Take care not to overly flare your elbows.
Hold this position then return to the start, slowly.
The Formula for Building Muscle Mass
If you perform 3-5 sets for 8-12 repetitions of a heavy weight or resistance, you will be training for muscle growth.
If you lift a weight that is heavier than your usual amount and only manage to do less than 8 reps, then you are focusing on building up your strength.
If you are doing more than 12 reps with a light weight that seems uncomplicated to lift, then you are targeting muscular tone.
It’s really that easy, and if you follow this approach alongside an appropriate diet, you should be in ideal shape for building muscular strength!
Warming Up Before A Dumbbell Arms Workout
According to Ben Jackson, who is the proprietor of F45 South Wimbledon, doing a warm up before exercising is something that everyone should do, but unfortunately there is a tendency for individuals to overlook it. Jackson goes on to point out that getting the body properly ready for physical activity guards against the risk of injury.
The purpose of doing a warm up is to get the body ready for the exercise it will be performing. This indicates that if you intend to do a considerable amount of overhead exercises (such as the dumbbell overhead press), you should make sure to move the shoulder region through all the ranges of motion and movement patterns which you are going to require it to endure.
Ben states that the warm ups should be related to the activity that is about to be completed.
In an ideal situation, you would begin with a mild mobilization to encourage circulation to the joints and muscles in the area. After that, you would complete a warm-up which uses similar movements to those that you will be doing during the main training portion. Depending on the activities that take place in your session, you might then do less intensive versions of the exercises you are focusing on.
As an illustration, an Olympic weightlifter does not begin by hoisting a 200kg weight bar. They will begin with nothing on the barbell, allowing their body to acclimate to the weight.
Steff suggests devoting 2.5 minutes to a warm-up routine involving specific exercises.
Try to do 1 minute of star jumps, bringing your hands together at the peak. Then go for 30 seconds of Shoulder Gaters. Begin by standing upright with your arms bent to form a right angle. Maintain your elbows at the same level as your shoulders, with your hands facing each other, and move them outward then back in.
We want you to have liked our instruction about increasing your arm size fast, especially since there are achievable things you can begin to do immediately which will make a significant difference in your figure and general conditioning.
Advice we’d like to offer for those wishing to add mass to their arms is to not ever miss exercising their legs.