Struggling To Grow Your Arms? Read This

Introduction

As one gets into bodybuilding, especially if this person is a man, his main goal is to build big arms.

Some woman might also want to get bigger arms, for aesthetic reasons or for bodybuilding reasons. Either way, we are all faced with the same challenge when we ultimately want to grow bigger arms: we struggle!

A lot of people are struggling to grow their arms. And, I used to be one of them too. But, with the advice in this article, you’ll be on the way to building bigger, more aesthetically pleasing arms.

A few things that helped me

Here is a list of a few things that helped me get bigger arms.

The first thing I did was to change my workout split from a Push-Pull-Leg split to a Bro-Split. It might depend on genetics and everyone are different (some might make better gains on PPL than Bro-split or a Full Body 3 day split might be more effective for someone than another), but having one dedicated arm day in the week could really help. When you work your arms directly, you will tire them out once and for all throughought the week, and adding that on top of their natural « tiredness » that comes from chest and back exercises which utilizes arm muscles too, it’s going to have all good factors for your arm growth.

I feel like it’s much better for your arm growth to do all of your sets at once for arms, instead of trying to spread it a few sets here and there throughought the week. For example, I feel MUCH MORE my triceps and they grew MUCH MORE when I trained them once and for all on a particular day of the week through a Bro-Split that when I trained them weakly (not weekly, as to say in a weak manner) twice a week after doing chest and shoulders. Even my chest grew, and my shoulders too! Despite what science says, bro-split is the way to go in my opinion.

The second rule is to do at least 9 sets per week for triceps, and also for biceps. I always used to be pretty picky about this because I always wanted to find the perfect number of sets per week to perform for muscle-mass. And, I just decided to be logical, 3 exercises, 3 sets of each, for both muscles (this means 3 exercise of biceps and 3 exercise of triceps, each containing 3 sets).

This enables you to reach the mark of 9 sets per week for each muscle, which will definitely help you gain more muscle, in my opinion. It’s a good mark that will help you gain muscle steadily whilst improving your strength, without overworking your body and/or tiring it out too quickly. It’s a good balance for other days too, so your triceps aren’t too « dead » on chest days and your biceps are still fresh on back day. Just make sure to organize your bro-split such as this:

CHEST DAY - BACK DAY (or the other way around, such as back day - chest day) - LEG DAY - ARM DAY - SHOULDER DAY - CARDIO OR REST DAY 1 - REST DAY 2

Now that we got this out of the way, let’s get a look at which exercises to choose for each part of the arm.

Exercises to grow your biceps

In order to effectively grow our biceps, we could only do dumbbell curls for 9 sets, and they would probably grow. HOWEVER, we want variation, so as to hit every single part of the bicep effectively. This is why, we want one exercise to hit the bicep entirely, one to hit the short head of the bicep, and one to hit the long head of the bicep.

So, which exercises should you do, or that I recommend doing?

Exercise 1 (Entire Bicep)

-Dumbell Curls

-Barbell Curls

-Cable Curls

-Hammer Curls

-EZ Bar Curls

-Any curl variation where you’re standing straight and you’re lifting weight. You can do it unilateral or bilateral.

-Chin Ups (least effective IMO)

Exercise 2 (Short Head Of The Bicep)

-Preacher Curls

-Spider Curls

-Any curl where your arm is infront of your body.

Exercise 3 (Long Head Of The Bicep)

-Incline Curls

-Behind The Back Cable Curls

-Any curl variation where your arm is behind your body.

Exercises to grow your triceps

Even tho my approach to bicep training is to hit all heads, my approach to tricep training is to focus on the long-head mostly. This is the biggest part in your tricep muscles.

Exercise 1 (Entire Triceps)

-Dips (stay straight when going down, don’t lean forward or backwards or else you’re going to engage mostly your chest and not enough your triceps)

Exercise 2&3 (Long Head Of The Tricep)

-Any type of overhead extensions (the best one is probably standing, your body against a bench that is slightly inclined, and using a dumbbell to do a tricep extension)

Conclusion

I hope this article was of help to you in your mission to building bigger arms.

As always, thank you for reading, and I’ll see you next time. Bye.

By the way, are you interested in losing weight? Well, I got what you need! Here is the weight-loss course I made! It's an effective and no-nonsense course to long-lasting sustainable weight loss, used by a 16-year-old to lose weight, change his life forever, and keep the weight off!

On top of that, not only is it cheaper than most courses and it provides EVERYTHING YOU NEED TO KNOW ABOUT WEIGHT-LOSS, it also has 12 FREE BONUSES, such as habit trackers, workout plans, guides to losing weight on vacations, bulking up after weight-loss to gain muscle or even optimizing your testosterone. For FREE. All of this rich goldmine of health, for ONLY 29.99€.

If you're interested, click on the button below