What’s the most popular gym goal all over the word?
To get big, jacked arms of course! Despite many men having this same goal, only few really achieve big, ripped and vascular pipes. Here are some tricks to incorporate into your training split if you find you’ve reached a plateau or are struggling to see new growth.
1. Biceps not Fatceps
How big your arms look all depends on how big they look in contrast to
your waist. If you have decent sized arms, but have a big gut, your arms
will look poor. However, if you have decent sized arms and your waist is
tiny; you will look jacked. A good real-life example in the last scenario
would be male Olympic gymnasts. They often do not weight much more than
150lbs, yet have huge biceps and great upper body development. Remember to
lose weight at a slow rate to maximise fat burning and retain muscle mass.
Eating in a calorie deficit of 500 is a good guideline to follow.
2. Increase Training Volume
Many people complain that they cannot get their calves to grow, yet the
real truth is that they are only doing 6 sets for them; compared to the 15
sets they do for chest. Thus to get bigger arms, increase your training
duration and stimulate them with more sets. If you currently do 40
minutes; try an hour and a half and watch them grow. Just make sure after
this session you rest them for at least 72 hours as this will be a shock
to the system, albeit a good one!
3. Muscle Confusion
Never repeat the same session twice. Your muscles have absolutely no
reason to grow if you don’t incorporate some form of overload each
session. One of the easiest and most motivating way to do this is to
perform new exercises. Here are a list of great bicep and tricep
exercises; so you never run out of ideas.
Biceps: Barbell curls, concentration curls, hammer curls, cross-body
hammer curls, preacher curls, EZ curls (alternate with narrow and wide
grip), Cable curls, reverse grip barbell curl, dumbbell alternate curl
Triceps: Dips, close-grip bench press, v-bar pushdown, rope pushdown,
diamond pushups, seated machine pushdown, kickbacks, reverse grip
pushdown. dumbbell tricep extension, low pulley tricep extension.
4. Less Rest
Halving your resting time can also have a good impact on your arms. If you
rest for 60 seconds, try 30 seconds in your next workout. Try supersetting
exercises for even better results. One of my personal favourite methods is
to “surf the rack”. This means when you go to the dumbbell rack and you
start off with a heavy weight, perform one exercise; then move straight
onto another exercise with a lighter weight and so on. This should be done
for 4 sets without any rest inbetween. This is great to use on biceps to
get a huge pump.
Surfing the Rack Guide
1 set of hammer curls
1 set of standard dumbbell curls
1 set of cross-body hammer curls
1 set of alternate dumbbell curls
(Rest for 1 minute and repeat at least 2 more times).
5. Prioritise your Triceps
Many gym-goers train biceps before triceps. If you want big arms, always
prioritise triceps before biceps. Triceps makes up 2 thirds of your whole
arm; so you want to train this muscle group first when you are fresh and
your energy levels are high.
This point is obviously applicable only if you are training biceps and
triceps together in the same session. If you train chest and triceps; you
will train chest first. Ideally you should train your arms as a single
workout. This way you can focus on getting a maximum pump – which can
stretch the muscle fascia surrounding your biceps and triceps muscles.
This fascia can often act as friction to your muscle wanting yo get
bigger. Getting a maximum pump in your arm will really stretch this
fascia, giving yourself greater muscle growth potential.
Erny gives advice on how to build muscle for natural weight lifters and to
those who are interested in using the aid of legal steroids tablets. He
also recommends and ranks the best steroids based on your goals and