So you want to know how to get bigger arms?
Of course, you do. Your arms can be seen from every angle! Front, back, and from the side, if you have a great set of arms, it doesn’t matter.
Big arms are second only in importance to us guys as how much we bench. Nothing gives us a better feeling than being able to fill out the sleeves of our t-shirts.
But, we all aren’t blessed with big arms. Some of us, like myself, struggle to build some impressive arms.
If you need some help in the guns department, here are 3 tips that will help you fill out those sleeves without having to buy your shirts from the Kids GAP:
1 – Train them on their own day
Just like any other body part that’s lagging, giving them their own time in the spotlight can be the key to sparking new growth. So, if you’re use to training arms with shoulders, or bi’s with back and triceps with chest, try having a dedicated arm day.
Another alternative would be to train them FIRST if you’re pairing them with another body part.
2 – Add more volume
Volume is a key factor in muscle growth. If your arms just don’t seem to be getting any bigger, try adding in more volume.
But Tony, I don’t have enough time to add more volume!
Sure you do, you just need to get creative.
Start implementing super sets and/or drop sets into your arm routine. Not only are you going to get more volume in less time, the pump is INSANE.
Also, by giving them their own day, you are also already adding in volume. You see, your arms get hit while doing other compound movements like the bench press or bent over rows. So, if you’re doing a dedicated arm day on top of that, you’ll be increasing your overall volume as well.
3 – Try Blood Flow Restriction Training
This type of training is really starting to gain some popularity in the last couple years, with good reason. Hitting heavy weights consistently can really beat up the joints if you don’t have any kind of deloading built into your training program.
Blood flow restriction (or BFR for short) training can cause your muscle to stimulated in a similar way to heavy training, but using much less weight.
To do BFR training, you’ll need to restrict blood flow to the bicep and tricep. You’ll do this using knee wraps, or my preference, quick-release medical tourniquets and putting them around your arms between your deltoid and the rest of your arm (see image above).
This is the one I use (affiliate link):
You want it tight, but not so tight that it hurts. On a scale of 1-10, it should be around a 7 or 8.
The weights will be much lighter too. Use about 30% of your 1 rep max on that particular exercise.
Here’s the rep scheme you should use with 30 second rest in between:
- 1st set – 30 reps
- 2nd set – 15 reps
- 3rd set – 15 reps
- 4th set – 15 reps
So, how would I put all these tips together into a killer arm workout?
“The Two-Gun Salute” Workout:
- Straight Bar Barbell Curl, superset w/ Skull Crushers – 3 sets of 8-10 reps
- Preacher Curl, superset w/ Behind the Head Dumbbell Tricep Extension – 3 sets of 8-10 reps
- Cable Curls, superset w/ Reverse Grip Tricep Extensions – 3 sets of 8-10 reps
- BFR Machine Preacher Curls – (use the rep scheme we talked about in the Blood Flow Restriction Training section)
- BFR Rope Tricep Extension – (see BFR Machine Preacher Curls)
If you didn’t know how to get bigger arms before, you do now.
Suns out guns out baby.
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