Arms: 10 Steps to Massive Arms
Every guy who steps foot in the gym strives to have big arms but most guys fail miserably. This article is going to break down the fail proof blueprint for massive arms.
If you want to grow massive arms in the shortest amount of time make sure to follow all 10 steps in this article. These are time tested and proven methods for growing bigger arms in record time.
What are the best arm workouts for massive arms?
Let’s dive into the good stuff and get you swole!
Step One: Eccentric Overload
The biggest workout tip there is for bigger arms is to focus the most on the eccentric portion of the exercise. This is the portion of the movement where you are lowering the weight.
Most guys make the mistake of putting all of the emphasis on the concentric portion (lifting the weight up) – and rush the eccentric portion. The logic is very simple. You will be weaker and be able to do fewer repetitions if you lower the weight slowly.
Most guys are ego lifters and this will hinder your chances of growing big and muscular arms. You need to feel the squeeze and go down nice and slow on your bicep and triceps work if you want monster arms.
If you are doing Ez bar skull crushes this means that you are lowering the weight to your head nice and slow (I prefer a count of 3 total seconds). If you are doing barbell bicep curls you need to make sure you lowering the bar slowly and feeling the squeeze and burn in your biceps.
Whatever bicep or triceps exercise you are performing it is vital that you go down nice and slow if you want to grow massive arms. I recommend a count of at least 3 seconds on the eccentric portion on all your arm shaper movements.
Step Two: Post Workout Insulin Spike
This article is going to give you a few unique strategies for breaking down the maximum amount of micro tears in your biceps and triceps. The first step to building lean muscle mass is to create healthy micro tears in the gym with unique and demanding training strategies.
The step where you actually start to repair the damaged muscle tissue and grow back bigger and stronger starts after your workout with your post workout shake.
It is vital that you consume a post workout shake that contains a fast digesting source of protein and carbohydrates. The insulin from the carbohydrates will spike your insulin, which is the most anabolic hormone in your body following a resistance-training workout.
The insulin from the carbohydrates will also shuttle the amino acids from the protein into your cells and initiate protein synthesis (the 1st step of muscle recovery and growth).
I recommend that you consume a post workout shake that contains .25 grams of protein and 0.40 grams of carbohydrates per lb of bodyweight following your workouts.
If you are a 200 lb guy this means that you would consume 50 grams of protein and 80 grams of carbohydrates post workout.
You can use whey protein isolate or concentrate for your protein source and dextrose/maltodextrin for your carbohydrate source.
Step Three: Compound Exercises on Arm Day
One of fitness legend Greg Plitt’s training strategies for bigger arms was to work them on a day when you do legs or a major compound exercise movement.
His theory was that your free testosterone levels would be higher if you perform an exercise such as the squat or dead lift on your arm day. You then use this extra boost of anabolic hormones to help you build a stubborn muscle group such as biceps and/or triceps.
I typically work my biceps with my quadriceps and my triceps with my hamstrings. I split up my training schedule to incorporate 2 leg days per week (1 hamstring heavy day and 1 quadriceps heavy day) – and then work my biceps and triceps on my leg days.
The end result is a much quicker path to bigger arms than just having a day where you work a small muscle group and perform shaper exercises.
Step Four: Creatine
It is vital that you increase your overall strength in your biceps and triceps if you want to grow bigger arms.
Creatine is one of the only supplements that have been scientifically proven to help you increase the strength and overload capacity of your muscles. Supplementing with 2-3 grams of creatine both before and after your workouts will help you boost your strength levels and put more overload on your muscles.
The end result is stronger biceps and triceps and most importantly bigger arms! Keeping creatine constantly in your system will keep your workouts at maximum intensity and strength.
Step Five: Pull Like a Champ
While many guys focus on isolation exercises for their biceps and triceps the smart lifters focus on increasing the amount of weight they can pull on exercises like the barbell row, seated row, weighted pull up and lateral pull down.
Your biceps get in a great workout on exercises that emphasize the pulling motion and increasing the weight on the major pulling exercises will result in you growing bigger arms.
You should make sure you follow a continuous overload progression protocol on the following exercises if you want bigger arms:
- Barbell row (both underhand grip and overhand grip)
- Seated Row
- Weighted Pull Ups
- Underhand Grip Lateral Pull Down
By continuous overload progression I mean that you are tracking the weight and repetitions you do for each set and you are gradually increasing the weight for each workout. Even a 2.5 to 5 lb increase each time you perform a specific exercise results in fantastic gains over the course of a few months.
Step Six: Advanced Pulling Workouts
Now that we have emphasized how important pulling exercises are I want to share one of my favorite advanced training techniques.
I call it the “pre fatigue pull” – and it involves pre fatiguing your biceps before performing a heavy compound exercise pulling movement such as the barbell row or seated row.
You will start by performing an isolation exercise that exhausts your biceps such as the db bicep curl or the EZ bar curl. You should perform this specific exercise until failure.
Immediately after finishing the exercise you will start your pulling exercise movement with your fatigued biceps. This is the most hardcore bicep workout you could ever ask for! Expect to get a massive pump and some incredibly huge arms from this superset combo!
Step Seven: Isometrics at Night
One of my favorite strategies for growing a specific muscle group is to hold isometric poses before I go to bed. This worked great for developing my deltoids and also works fantastic for biceps and triceps.
Before you go to bed each night simply flex and hold a double bicep pose and a triceps extension pose. You should be able to hold these isometric-flexing positions anywhere from 60 to 90 seconds.
This is a strategy used by many pro bodybuilders and fitness models. Flex and hold your biceps and triceps each night for a month and you will see an improvement in your arm size from this alone.
Step Eight: Proper Sleep
All these tips go out the window if you are not getting enough rest and recovering properly. Your body recovers when you enter your REM sleep cycle and it is vital that you sleep at the minimum 7 hours per night (preferably 8 hours) if you want to reap the benefits of all the tips on this list.
Your body secretes all those wonderful anabolic hormones such as Testosterone and HGH when you enter your deep sleep cycles so make sure to get quality uninterrupted sleep.
Step Nine: Training Diversity
One of the worst mistakes that you can make is to repeat the same exercises and the same training routines over and over again. I have given you some fantastic options for specific training regimens.
Make sure you get creative and constantly try changing up your routine. The things you can do to change up your routine are endless. Don’t get stuck doing the same damn thing over and over again! Change up your reps per set, rest times, sequence of exercises, pre fatigue pull combinations and most importantly specific exercises.
The quickest path to massive arms is changing up your arm workouts. Too many guys repeat the same arm workout over and over again expecting quick gains.
If you want massive arms you need to constantly find ways to place more overload and intensity on your biceps and triceps.
Step Ten: Hit Your Macros
Last but certainly not least – you need to create a calorie surplus if you want to grow any muscle group quickly. I recommend that you hit at least 500 calories over maintenance if you want to make rapid gains with your arm size.
A good calorie amount to start out with is your body weight x 17. If you are a 200 lb guy you would need to consume 3,400 calories per day.
Make sure to weigh yourself once per week at the same time (preferably in the morning 1st upon waking) – and track your results. If you are working out hard and eating clean you should be gaining 0.5-1.0 lbs per week when you are trying to get massive arms.
Make sure to hit your macro totals. This means that you are getting at least 1 gram of lean protein per lb of bodyweight, 2 grams of carbohydrates per lb of bodyweight and about 0.4 grams of healthy fats per lb of bodyweight.
The best options when trying to get massive arms are the clean bodybuilding foods. This will result in a healthy calorie surplus and healthy anabolic hormone levels. Here is a good list:
Lean protein: egg whites, fish, turkey, lean beef, chicken, tofu, whey protein, casein protein, cottage cheese
Carbohydrates: oatmeal, brown rice, quinoa, sweet potatoes, black beans, lentils, veggies, fruits, red skin potatoes, Ezekiel bread
Healthy Fats: almonds, brazil nuts, cashews, nut butters, olive oil, coconut oil, avocado, flax seeds, chia seeds, whole eggs, fish oil