Get Bigger Arms Fast-The Health Nut Way

You have read my previous post How To Build Bigger Arms, now it’s time to see the exercises that are going to really target those arms and make them grow. Like I said prior, working your biceps and triceps are a real waste of time and effort. Practicing the good habits and staying away from the common mistakes will make sure you get the best gains. What is great about the exercises to follow is not only will they trigger muscle growth in the arms, but they will also develop the surrounding areas as well. Soon your whole upper body will be bulging with muscle giving you a nice balanced look. For this routine workout days will be 3 per week. Make sure you have at least one day of rest. I recommend every other day with two days rest after the third day.

Barbell Rows

With the Barbell Rows you are working in a similar motion as a Biceps Curl, however the weight is much heavier. You will be also firing up more muscles with this full body workout which will enhance your build as your arms grow. This workout will also enable you to increase your squats, bench press, and deadlift.

Do 5 sets of 5 reps.

Bench Press

To do the perfect bench see my post The Perfect Bench Press. This exercise require your entire body to fire up which makes for an effective exercise or any routine. However, the bench press gets the most results to the upper body, most specifically the chest. However, it will deliver more power an enhance your arm’s ability to do more, and it will make your body look awesome! The larger your weights, the larger your chest.

Do 5 sets of 5 reps.

Overhead Press

This one needs to be in every routine. With its simple chest to overhead lifting motion, watch your triceps, shoulders, and upper back get huge with this one. Note this is not a beginner exercise and if careless can damage your shoulder joint. As simple as it may seem, much like the bench press, it is extremely technical and should be practiced and mastered before any serious weight is put on!

Do 5 sets of 5 reps.

Deadlifts

Deadlifts are used for many different programs because of how much it benefits the bodies performance whether its for building muscle, burning fat, gaining strength, or becoming more athletic. As any exercise good form is extremely important with this one. I have personally done some damage by overworking my self with this one in my early lifting days. It took me a while to get back into the game. With that said, however, if done right you will reap the rewards and build the physique of a Greek god. The best part is your arms will look just as amazing.

Do 5 sets of 5 reps.

Squats

Though you are utilizing your legs, the squats are actually a great full body workout. For this purpose though, squats benefits your arms and upper body because they are constantly working to keep balance with the rest of your body. Many argue that this is the king of the body building exercises as it is believed to fire up even more muscles than the bench press and at much great weight.

Do 5 sets of 5 reps.

Chin-ups

There are so many different ways to modify chin-ups to get the most out of any routine. The basic chin-ups to focus on here is gripping the bar shoulder-width apart with arms straight and palms facing out. Your up arms and core really fire up for this one and the heavier you get from building mass, the more challenging it can be to master as you get bigger making it an awesome workout no matter your size and strength level. Chin-ups make for a great end workout exercise to polish off the progress you made.

Do 3 sets of 8-10 reps.

Dips

Dips are an AMAZING exercise to really fire up your chest and arms.  Your triceps will be tested with this one. I’m not going to lie, dips really suck! However, if you master them, there is no faster way to build mass in your upper body. After a while, you won’t mind them as much and you will just keep getting bigger and bigger!!! Pair this with the Chin-ups and you have a great superset to finish off with.

Do 3 sets of 8-10 Reps.

 

5 Comments

  1. These look like a great set of exercises to build arm strength and size. My time in the weight room is limited though. For this reason, I have a question. If you had to select one exercise that would build arm size above all the others, what would it be? Thank you in advance and I hope you have a wonderful day.

    • That is kind of a tricky question. If your goal is to truly build up arms you have to devote the time to do a routine. In this, like many things, you get what you put in. No single exercise will give you the full results you may be looking for. Muscle memory will kick in and you will surely eventually plateau. If however, I had to pick a small routine, it would be chin-ups and dips. Add in some push-ups and you have practically a full upper body workout. However, without the weights you are limited with the gains, but you will be in great shape!!! Thanks!

  2. I’ve been looking for ways to add more mass to my twig arms for a while. This definitely the plan I’m going to follow.
    I seem to struggle with dips form. Any advice on how I can improve it?

    • A modified version of dips would be to sit against a table top, couch end, or bed post. Cross your legs together while extended out and use your arms to lift you up. This will begin to build your chest and arms up for the real deal. Obviously, the higher the edge used, the easier it is to do. Thanks!!!

  3. Thank you for sharing all this work out info for bigger arms. I will def be sharing this with my husband and will be doing these exercises to help get toned as well. I love how you separate all the different ones.

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