Do You Want Bigger Arms

Jason Ferruggia

Jason Ferruggia is a muscle building expert who has trained folks all around the globe with his online muscle building courses. You can check out his products, articles and full biography below.

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How to Build Bigger Arms

Jacks, guns, hooks, pythons, pipes or whatever else you may call them, most men want their arms bigger. Now while these are not nearly as impressive as huge traps are, it is nice not to have extra space when it comes to your shirt sleeves. Just how to build bigger arms is the question? The answer is more complicated than you might think. After all if this was that easy many of the guys would be showing off 18-inch arms. This is not the case though.

It has been stated many times that to put an inch on in the upper arms you have to put on about 10 pounds of bodyweight. This has now become the gospel according to many today. However, this is not necessarily true looking at the evidence.

Go to a gym on any night and you can see a lot of thin guys, who weight not more than about 170 pounds, with fairly-decent-sized arms. Most of these guys haven’t put on over about 10 to 15 pounds all total in the whole time they have been training, but have still managed to add one or two inches to their arms. This will happen because the localized-exaggerated-muscle growth happens when enough volume is there, with no need to add more bodyweight. Just look at a soccer player’s calves or a mechanic’s forearms. However, this will just happen up to a particular stage.

So many of the younger guys research through the net on how to build bigger arms, then decide to begin with 10 sets of exercises on the arms 2 to 3 times per week. This volume will be enough to stimulate growth and the guys will possibly do this for 8 weeks to see about two inches of growth on their arms with no noticeable weight gain. This seems to contradict the add 10 pounds for every inch doesn’t it?

However, where do they go from here? They will have to make some dramatic changes or their arm growth will stop. This is the downside of the high-volume training, what to do when a plateau happens? Do you increase the volume? What will this cost you? How much do you increase it by? If the 10 sets aren’t sufficient do you do 20, and after that 30? Then do you work up to 100?

This approach will take you nowhere. Sure it is nice to have some gains quickly in your arms, however, would it not be better to have an approach that worked for the long term? Once a plateau has been reached you have no other options but to begin lifting weights that are heavier and consuming more food. Increased weight on your bar and more food in your body will be the quickest way to build any part of the body. All the elaborate drop sets, supersets, tri-sets and pre or post exhaustion techniques you can do will help at all if you aren’t also doing the above-mentioned things.

Novices should train their arms at least 3 times a week. The intermediate and more experienced lifters get better results by training 2 times a week. Use the exercises such as barbell curls, close-grip chin ups, towel curls, hammer curls, parallel-bar dips, lockouts and close-grip benches.

You will only need about 2 to 4 sets of triceps and biceps about two times a week to attain maximum growth, as long as you keep increasing the weight and also increase the calories you consume in your diet. When you finish with the heavy sets complete the workout for your arms with getting the largest pump you can do for one or two more rep sets.