Bigger arms. Sounds amazing. And you should know a thing or two about this subject. Before understanding more, you need to know that even though progressive overload is very important it is not everything. So let’s see what are the 5 tips to get bigger arms.
1. Don’t make it more difficult than it should be
There are hundreds of exercises that can be used for the biceps workout. However, most of them are bullshit. All the biceps workout you need are EZ bar curls, Hammer curls, and dumbbell variations. For your triceps, make big movements such as close grip bench presses, ring dips, and pushups. This will force your muscles to grow due to the created overload. You should finish them off with movements, such as skull crushers or cable extension.
2. Do an Arm Day on a Leg Day
This might sound bad but this is the truth. If you want big arms you should train your legs. This is true because the body likes to grow in proportion. It is very hard to find bodies that will only be pumped in the upper part of the body.
Biceps are a smaller muscle group. Because of this, they respond to high frequency so you will want to train them at least 2-3 times per week. This will be great for optimal growth. So the best way to do this is to add an arm workout on your leg days.
3. Go for the Pump
Arms respond great to volume for a simple reason. Even though you don’t want, when you go very heavy, you start cheating more. When the weight becomes too heavy, you will start to use your traps, shoulders, and momentum. This will remove the tension from your biceps and triceps. And there is where you want the tension. As a tip for your biceps workout, you should stick to sets of 8 to 15 reps. Also, you may consider sometimes to finish with sets of 20 reps.
4. Stretch and Grow
Most guys think that stretching is invaluable. But are they? A good stretch will increase your blood flow. And this means more potential growth.
5. Target Training
Studies showed over and over again that having a specified, short time period training will benefit all goals such as fat loss, muscle growth, or strength gains.
Instead of training like crazy all year, try to pick an 8- to a 12-week period to focus on arm training for 2-4 times a week. If you will make them a priority, they will grow. Let them chill for another 12-20 weeks and only then start focusing on them again.