4 Tips to Get Bigger Arms – Increase Your Biceps and Triceps Size


In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality. In order to get those strong big arms, you need to hit your arm workouts in the right way.

These are the 4  tips to help you increase your biceps and triceps size and get bigger arms.

1. Increase the Volume of Arms Workout
men doing bicep curl
man doing bicep curl

Muscle protein synthesis is rebooted every 48 to 72 hours, which means you will need to work a muscle two to three times a week to achieve optimal growth. 5 different arms exercises with 4 sets of 12 reps each exercise.


Barbell row work your biceps because you’re holding the bar and pulling it toward you.

man doing barbell row exercise
man doing barbell row exercise

Your arms bend like they would on a biceps curl, but the weight is a lot heavier because you’re engaging more muscles.


Bench Press and Overhead Press work your triceps hard. You’re pressing the weight away on every rep.

man doing overhead press
Overhead barbell press

Your arms straighten like they would on a skullcrusher, but the weight is heavier because more muscles are involved.


dead lift exercise
dead lift exercise

Deadlifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.

Hammer curls

man doing hammer curls
man doing hammer curl

 With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another). Curl the dumbbells up, the same way you would for a regular dumbbell curl. Lower dumbbells slowly and repeat.

Incline Dumbbell Curl


Lying back on an incline bench, hold two dumbbells with arms extended down and back. Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised. Slowly return to start position.

2. Eat More
healthy meal in the plate
healthy meal in the plate

You need to eat more calories than you burn in order to gain weight. Most guys will need at least 3000kcal/day, skinny guys with fast metabolisms will need even more. Start eating at least four meals a day – breakfast, lunch, dinner, post workout. Eat your stomach full on each meal. Eat lots of fruits and vegetables. Don’t go overboard with fats.

3. Get Some Good Quality Supplements
optimum whey protein
optimum whey protein

It is recommended to get some supplements when you are weight lifting. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet.

When it comes to choosing supplements, people often get confused, because there are hundreds, thousands of different supplements in the market. Many people makes mistakes in buying supplements which effects on your muscle growth.

You must do your research when buying a particular brand’s supplement. You don’t need so many different kinds of supplements in order to get results.

For beginners, You can just use WHEY PROTEIN. Optimum Nutrition Gold Standard 100% Whey Protein is one of the most trusted brand and it’s used by millions of people.

If you have been training your arms for over 3 months. You can use WHEY PROTEIN, CREATINE , Multivitamin, BCAA.

For more detailed info about these supplements and their use, read our other post about supplements.

4. Get Enough Rest 

Workout your arms every other day. Make sure you get at-least 8 hours of sleep. Our muscles grows while our body is in rest mode. If you want to get those big biceps and triceps, you need to give your muscles enough rest.

Credits : Bodybuilding   Coach


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