How to Get Bigger Arms?

Table of Contents

Introduction

The upper arm is mainly made up of the Biceps, Triceps, and Shoulders. It is crucial that you work on making each of these components bigger in order to make your entire arm look massive.

Beginners make the mistake of concentrating too much on just the bicep and neglect the other regions of the arm. They do not realize that the triceps and shoulders will make your arm look much bigger.

If you are starting off at an arm size of 10 inches, do not be disappointed, as this was where I started and have increased it by several inches in a few months and I am continuing to progress. I was more of a skinny guy growing up and my arms were very small, I tried tricks like rolling up my sleeves to make them appear bigger, but then I decided to start working out and actually make them bigger.

For some perspective, the average arm size for men in their 20’s is approximately 13.3 inches, which seems to rise to 13.8 inches for men in their 30s. How long it will take you to increase your biceps to your dream size is completely up to your muscle genetics, diet plan and workout plan, so make sure you measure your arms occasionally and see if you’re on the right track.

As I previously stated, the arm is made up of the bicep, triceps and shoulder. If we were to break this down further, the Bicep is made up of a Short Head and a Long Head. The triceps are made up of the Long Head, Medial Head and the Lateral Head. The Shoulder is made up of the Front Deltoid (Anterior Deltoid), Rear Deltoid (Posterior Deltoid) and Lateral Deltoid. It is important to target all these regions, and do not worry, I have provided you with the different exercises needed to activate all of these muscles below.

How to get Bigger Triceps?

To begin with, Triceps are larger than the Biceps, which means they have more potential to grow and ultimately make your arms bigger. The Triceps were the first place that I began to see big improvements when it came to growing my arms, so do not neglect this. The Triceps are made up of three muscles: the Long Head, Medial Head and the Lateral Head.

Some exercise you can do to workout the Triceps are:

• Skull Crushers
• Triceps Pushdown
• Triceps Dip
• Dumbbell Overhead Triceps Extension

I have also split these exercises into different groups depending on which part of the Triceps they target.

• Long head
  • Triceps Dip
  • Dumbbell Overhead Triceps Extensions
• Medial head
  • Skull Crusher
  • Triceps Pushdown
  • Triceps dip
• Lateral head
  • Triceps Pushdown
  • Triceps Dip

You can choose these Triceps exercises and see which ones are most efficient for you and alter your workout plan accordingly.

How to get Bigger Biceps?

Now, the people’s favorite, the bicep. As a reminder, there are two regions that make up the bicep, these include: the Short Head and Long Head.

Some exercise you can do to workout the Biceps are:

• Incline Dumbbell Curl
• Dumbbell Curl
• Chin Up
• Hammer Curl

I have also split these exercises into different groups depending on which part of the Biceps they target.

• Short Head
  • Dumbbell Curl
• Long Head
  • Incline Dumbbell Curl
  • Hammer Curls

You can choose these Bicep exercises and see which ones are most efficient for you and alter your workout plan accordingly.

How to get Bigger Shoulders?

Shoulders are very important to get bigger arms, but they are also very important for a wider looking frame. If you are someone who has a smaller frame because you may be on the skinner side, working out the shoulders will help you a lot.

Some exercises you can do to work out the Shoulders are:

• Lateral raises
• Front raises
• Bent over lateral raise
• Seated dumbbell Press

I have split these exercises into different groups depending on which part of the Shoulder they target.

• Front Deltoid
  • Front Raises
  • Seated Dumbbell Press
• Rear Deltoid
  • Bent over lateral raise
• Lateral Deltoid
  • Lateral Raise
  • Seated Dumbbell Press

You can choose these Shoulder exercises and see which ones are most efficient for you and alter your workout plan accordingly.

How is Nutrition important for getting bigger arms?

Try to be in a caloric surplus when trying to put on extra muscle as it is usually easier as your muscles have enough energy to help rebuild and make your muscles stronger. Try to eat a high protein diet as it can significantly help your recovery time and help your muscles grow bigger.

You MUST be Using PROGRESSIVE OVERLOAD

To see great progress, try to increase the weight each time you do the same exercise again. You can increase the weight by a small or large amount, depending on what you are capable of. By increasing the amount of weight that you are lifting, you are forcing your muscles to become stronger and this ultimately leads to bigger muscles.

If you are unable to lift the higher weight that is available to you for the same number of reps and sets, then you can choose to increase the reps/sets for the previous amount of weight. Afterwards, you can eventually transition to the higher weight. If you would like to learn more about progressive overload, you can read this article: https://www.healthline.com/health/progressive-overload#benefits

Keep in mind that form is very important. If you are unable to lift the weight with proper form, then you will need to decrease the weight. This may seem counterintuitive, but if you are not using the correct form, then you are probably not even activating the muscles correctly for them to grow larger. Moreover, wrong form will just lead to injuries which will set you back by a lot. In conclusion, lift heavier than last time or do higher reps/sets than last time, and use the correct form.

If you are someone who cannot seem to keep their wrist in the correct position while weightlifting, which you can tell if your wrists hurt after the exercises, then a Wrist Strap will help. As someone who had improper wrist form early on, I used this strap and slowly began to learn how to keep my wrist in a neutral position without them. You can buy a great Wrist Strap on Amazon:

https://amzn.to/3VU60uV

Recap

Make sure you work out the Triceps, Shoulders, and Biceps in order to get bigger arms. Give your arms time to recover before the next workout, so that you do not over train them. Rest is crucial to build bigger muscles. Remember to lift heavier than last time or do higher reps/sets than last time and use the correct form. The exercises mentioned in this article are:

• Lateral raises
• Front raises
• Bent over lateral raise
• Seated dumbbell Press
• Skull crushers
• Triceps pushdown
• Triceps Dip
• Dumbbell Overhead Triceps Extension
• Incline Dumbbell Curl
• Dumbbell Curl
• Chin Up
• Hammer Curl

You do not have to do all these workouts; you can choose the ones that you would like to do or are accessible to you. Remember, consistency is key, so stick to your workout plan and you can expect to see changes in the first few months if you are a beginner or novice trainer. If you are some one who has already been training for quite some time, it will take longer for you to see visible progression. Try not to overtrain your arms because this will slow down your progress. Focus on other muscles like your legs and chest and when you come back to work your arms, they would have had enough time to rest.

*This post includes affiliate links. I am not a doctor or a professional, but I try to share my opinions with you.

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