Building bigger, stronger arms not only gives you a boost of self-confidence, it also allows you to perform sports with more efficiency. This also has a direct impact on jobs that take place on the home front, such as any task involving lifting or carrying objects such as groceries. The way to achieve this aesthetic is by lifting weights. If you want to get the best bang for your buck, you need to take several things into consideration.
Step 1
Target the muscles on the front and back of your arms. People looking for bigger arms often spend a high amount of time working the biceps — which are on the front of the upper arms. It is important to work the biceps, but make sure to also target the triceps on the back of the arms. This muscle is actually larger than the biceps and working them together will give your arms a more sizable appearance. Perform exercises like close grip bench presses, dips, triceps extensions, barbell curls, twist curls and reverse curls.
Step 2
Lift free weights for all of your exercises instead of using machines. Dumbbells and barbells do not have any attachments, thus requiring you to balance them during exercises. This, in turn, leads to a higher amount of muscle-fiber recruitment than achieved when using machines, which do not require you to stabilize the weight being lifted.
Step 3
Execute proper form with all of your exercises. Failing to move the weights through a full range of motion and using momentum will compromise your gains in size. Pay strict attention to your technique to achieve the best results. For close grip bench presses, lie face-up on a flat bench, with your knees bent and feet flat on the floor. Reach up and grasp the bar with your hands about 10 inches apart. Push it off the supports in a steady motion and hold it directly above your chest, with your arms fully extended. Lower the bar down slowly by bending your elbows and stop it right above your chest. Push the bar back up in a steady motion until your arms are fully extended and squeeze your triceps forcefully. Begin your next repetition. Keep your arms close to your body as you lower the bar.
Step 4
Lift an adequate amount of weight with each exercise to spark growth. Dumbbells and barbells each give you plenty of resistance to choose from. As a rule of thumb, use a weight that is so heavy you can only do eight to 12 reps with each exercise. Perform four or five sets and rest for at least 60 seconds between each to ensure you are recovered.
Step 5
Rest your arms to promote size gains. Working your arms every day with exercises is not going to make them bigger. This will slow down your recovery and possibly lead to injury. It is during rest that your muscles actually grow. Take two days off between your workouts for the best results.
Tips and Warnings
- If you feel more comfortable, train with a spotter. Have him stand close by and assist you with your last few reps.
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