Workout for Bigger Arms

Training for bigger arms requires you target your shoulders, biceps, triceps and forearms for total arm development. A comprehensive workout utilizes different exercises that work each of these muscle groups while utilizing a set and repetition scheme that induces muscle growth.

Training Protocol

The National Strength and Conditioning Association recommends four sets of eight repetitions for each exercise for growth. Take 90 seconds of rest between each set and limit your total workout time to a range of 30 to 40 minutes. Perform a 10 minute warm-up before your workout. This will allow blood to circulate more freely to your muscles so that they can be worked safely. There are three exercises you can utilize for a total arm workout for bigger arms.

Dips

The dips exercise works the muscles of your triceps, shoulders and chest. Your triceps make up 2/3 of your upper arm and should be the first muscle group worked. You will need access to a set of parallel bars or a dip bar. Dips are performed by placing your hands on each side of the parallel bar. You lower your body until your arms reach 90 degrees at your elbow joints and then push your body back upward. This upward movement forces your triceps to contract.

Close Grip Chinups

Close grip chinups work your back and biceps muscles. Maintaining the grip required for this particular exercise also forces your forearms to develop. A suspended bar to perform close grip chinups is required. Start by grabbing the chinup bar with an underhand grip so that your hands are no more than 6 inches apart. Now pull your body up so that your chin is higher than the suspended bar.

Military Press

Your shoulder muscles help create width in your shoulders which make your arms appear a lot bigger. You will need access to a set of dumbbells to perform the military press. The dumbbells need to be held at shoulder level with one in each hand. Your arms should be bent so that your elbows are under your wrists. You then push the weights up toward the ceiling until your arms are fully extended.