1. Arm Size is in the Tris
The one thing people with big arms have in common is large triceps. Some people were born with big triceps, and others worked hard to get them.
To get bigger triceps, perform all pressing motions with a close grip. A close grip forces the triceps to work harder. So if your goal is to add mass in your arms, keep a close grip when performing any bench or overhead shoulder/military press.
Keep perfect form. All triceps exercises, including push-downs, dips and kickbacks, should be performed with the elbows tight against the body. When doing any form of skull crushers, there should not be any more than 1 foot between your elbows. Do not lock out the elbows or rest between repetitions. The triceps need to be under constant pressure.
When isolating the triceps, complete 2 to 4 exercises with 2 to 4 sets of 8 to 12 repetitions. Make sure each set lasts between 30 and 70 seconds; so keep the repetitions slow and controlled.
2. The Magic Exercise
Do you wonder what exercise will make your biceps look like mountain peaks? The single best exercise for the biceps is the chin-up. Believe it. The chin-up is performed with your knuckles pointed away from your face. When you can complete 3 sets of 10 repetitions or more, you will have big biceps.
The biceps respond well to constant tension. They are one of the few muscles that can be worked to failure over and over in the same workout without negative consequences.
Like the triceps, complete 2 to 4 exercises with 2 to 4 sets of 8 to 12 repetitions. Do not work a muscle two days in a row, and do not work any muscle more than three times a week.
3. Variety
Arm workouts can get boring. There is only so many ways you can extend or curl the arm, which makes variety an important aspect of keeping your workout fresh. Grab a spotter and do negatives. A negative is putting on more weight than you can handle and then slowly descending the weight. Have the spotter help you come back up, and then repeat. End your workout with a burnout set every once in a while. Do a set of push-ups, chin-ups, curls, dips or overhead presses until muscle failure.
4. Eat More
Eat big to be big. If you want to lose weight, eat less. If you want to get bigger, eat more at breakfast, lunch and dinner, and don't forget about liquid nourishment, such as protein shakes, between meals.
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