Whether you’re a top level bodybuilder or just an average joe wanting to get in shape, having big arms is one of the most noticeable muscular features that you can display. Your arms can be seen through your shirt and similarly to having wide clavicles and big shoulders, generally makes you appear to be bigger. Here you will find the most important steps to getting big arms.

Without further adieu, train those triceps!

Your triceps, don’t forget, are part of your arm. In fact, around 2/3rd’s of your arm, to be exact. To gain size to your arms, focus not only on training your biceps, but shocking those triceps too for optimal growth. Having huge triceps will make your arms look MUCH bigger and will push up your bicep’s peak as well. For triceps exercises, visit our “arms” category under the training tab.

Keep it simple!

Too many people are looking for the magic exercise and the magic routine that will make them gain 5 inches to their arms in a week. Sorry, but unless you undergo some serious surgery, you’re out of luck. Building big arms will take a long time. You will see noticeable progress while starting out but it may take years to get some size on your arms. Stick to some of the basic movements. Barbell curls, dumbbell curls, you name it.

Do NOT make your bicep exercises turn into a BACK exercise!

I’ve been guilty of it too, but for heavens sake, your biceps will NOT grow if you’re swinging it up. Most of the IFBB professional bodybuilders, although curl a lot more than most average people due to being very muscular, stick with less weight and good form. You’ll even see 4-time Mr. Olympia Jay Cutler in the gym with a pair of 50′s. Your biceps are a very small muscle group. You need to lower the weight and concentrate on getting a good mind-to-muscle connection. Feel your biceps stretching with each exercises and go through a full range of motion.

Change that routine!

While keeping the exercises basic, do not forget to change the exercise selection as well. The same rule applies to those trying to increase their bench press, squat, deadlift, back, chest, legs, etc. Your body must constantly be provided with new forms of resistance. Did you go all out last workout with tons of volume and 20 reps per set? Try lowering the volume and reps and increasing the weight next workout – but still by keeping good form. Muscle’s need overloaded resistance, whether it be volume or weight, to grow. If you’re able to curl 20 pound dumbbells for 20 reps, then try switching to 30′s or more for around 10 reps.

Your muscles will be confused at the recent change and will compensate by growing so that it can better perform the new exercise or the new training style. Maybe instead of training your biceps with your back, give them a day of their own along with your triceps to pump as much blood into both of the muscles as possible. Do supersets by completing a tricep exercise followed immediately afterward by a bicep exercise. The choice is yours.

I’ll say it again – FEEL THE EXERCISE

This is probably the most important part of adding size to your arms. Whether you’re increased the volume and reps or you’re using maximal weight, keep your form in check. If you’re doing a close grip bench press to work your triceps, then keep your elbows in and concentrate on working your triceps throughout the movement. Mind-muscle connection – use it!

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