Introduction

If I was a betting man, I would happily put everything I’ve got on ‘how do you get bigger arms?’ being one of, if not the most popular questions asked by individuals whom undertake regular resistance training.

Everyone seems to want bigger arms and there’s no shame or problem in that at all. Aside from the aesthetically pleasing feel good factor of having well developed, so called beach muscles, having big, strong arms does serve a greater purpose of powering your other workouts – such as your chest, shoulder, back and to a lesser extent your legs.

An all too common problem when it comes to arm workouts – regularly seen within gyms up and down the country – is that many individuals run out of ideas about how best to train their arms and end up training haphazardly and ineffectively. It’s a common sight to see dumbbell curl after dumbbell curl after dumbbell curl. This may be enough to maintain your current muscular state but it’s hardly taking your training to the next level and achieving new fitness goals.

This article aims to identify 3 simple rules to allow you to train your arms effectively and efficiently, so that ultimately you can achieve the arms you deserve.

3 Key Rules To Building Bigger Arms
  • Ensure that you’re working the correct muscle: Sounds relatively straight forward doesn’t it. A common problem apparent when it comes to training arms is that individuals only ever seem to concentrate on their biceps. If you take the entire arm as a whole, you also have significant musculature in both the triceps muscle group and forearm region. If you over train the biceps at the expense of other muscles, this can lead to both proportion irregularities and muscular imbalances. Simply by spending more time on your triceps and forearm, you could add significant size in a relatively short space of time.
  • Vary your arm exercises: If you limit the exercises you include within any given workout, then you will ultimately limit what you can achieve. By continually performing the same exercise over and over again, your body will soon start to easily meet the demands placed on the target muscle, resulting in a plateau effect. If we again take the biceps muscle, rather than simply opting for pull-ups or biceps curls, why not go the whole hog and opt for both. The functionality provided by the complex pull-up movement and the isolation offered by the bicep curls will quickly result in strength and size gains.
  • Avoid the potential of doing too much: With each and every session you undertake you want to push your muscles to the limit, so don’t think this last rule is allowing you to slack off and relax. Having said that you should train your muscles within boundaries. There’s absolutely no point in crippling yourself by doing hours on end and struggling to lift anything else for the rest of the week. This is where splitting your training sessions to suit your needs and lifestyle, for example pairing chest and biceps, back and triceps can allow you to receive adequate rest and recovery whilst avoiding the risk of overtraining.
The Final Word

So there you have it, 3 simple rules to develop your arms. By simply ensuring that you’re targeting all muscles within your arm region, vary the exercises you complete for any given muscle group and avoiding exercising too hard for too long on each given training session then you are putting the foundations in place for which significant gains in your arm size can be achieved.