If you're a man who wants big, muscular arms, read this:
Arms are often a sticking point for many beginner lifters out there.
Especially if you’re an ectomorph with long skinny limbs, then at times it can feel impossible to grow your arms at the same rate as the rest of your body.
I grew my arms using these 5 tips 👇
Especially if you’re an ectomorph with long skinny limbs, then at times it can feel impossible to grow your arms at the same rate as the rest of your body.
I grew my arms using these 5 tips 👇
Before I dive into the tips, we need to address some common myths when it comes to growing your arms:
“Just do more curls”
“It’s all genetics”
“Focus on your biceps”
“You just need to do MORE”
Nine times out of ten these are nothing but myths.
So let me show you what works:
“Just do more curls”
“It’s all genetics”
“Focus on your biceps”
“You just need to do MORE”
Nine times out of ten these are nothing but myths.
So let me show you what works:
1) Focus on form over weight
Huge mistake guys make is thinking more added weight means more arm muscle.
This could not be further from the truth. You're better off doing smaller weight but better form.
This will blow up your arms. A good example is rope pushdowns.
Huge mistake guys make is thinking more added weight means more arm muscle.
This could not be further from the truth. You're better off doing smaller weight but better form.
This will blow up your arms. A good example is rope pushdowns.
Time and time again I see guys load up 80lbs+ and start pumping reps like they are in a race.
Yet... These guys never grow their arms.
You're better off spending a few minutes watching a YouTube video or two and focus on improving your form with a lighter weight.
Yet... These guys never grow their arms.
You're better off spending a few minutes watching a YouTube video or two and focus on improving your form with a lighter weight.
2) Target all arm muscles
Fun fact: your arm muscles are more than just biceps and triceps.
Truth is your biceps and triceps have smaller muscles referred to as "heads".
Biceps: short head and long head.
Triceps: Lateral, media and long head.
You can target these muscles by
Fun fact: your arm muscles are more than just biceps and triceps.
Truth is your biceps and triceps have smaller muscles referred to as "heads".
Biceps: short head and long head.
Triceps: Lateral, media and long head.
You can target these muscles by
doing different, more specific exercises.
Have good bicep thickness but virtually no peaks? Do some dumbbell preacher curls to target the long head of biceps.
Have good tricep mass but no definition? Do some rope pushdowns to target the lateral head.
Have good bicep thickness but virtually no peaks? Do some dumbbell preacher curls to target the long head of biceps.
Have good tricep mass but no definition? Do some rope pushdowns to target the lateral head.
3) Use compound exercises
If you want to grow your arms, then you need to train them like you train bigger muscles like your chest.
If you want to grow your chest, you use compound lifts like bench press...
So why not use the same approach to grow your arms?
If you want to grow your arms, then you need to train them like you train bigger muscles like your chest.
If you want to grow your chest, you use compound lifts like bench press...
So why not use the same approach to grow your arms?
For triceps, you can do close grip bench press or dips.
For biceps, you could do weighted chin ups or heavy underhand rows with a focus on biceps.
Whatever you choose, be sure to add a compound exercise for your triceps and one for your biceps.
For biceps, you could do weighted chin ups or heavy underhand rows with a focus on biceps.
Whatever you choose, be sure to add a compound exercise for your triceps and one for your biceps.
4) Rest & Recover
Never forget: gains are made while you rest, but you break the muscle down at the gym.
Too many guys make the mistake of overloading their arms with curls without giving his muscles adequate time to rest, recover and GROW.
After you train your arms....
Never forget: gains are made while you rest, but you break the muscle down at the gym.
Too many guys make the mistake of overloading their arms with curls without giving his muscles adequate time to rest, recover and GROW.
After you train your arms....
Try and give it a 2-3 day break before you do another arm day.
In that time, make sure you're eating the right diet to build muscle and lose fat.
Get 8-9 hours sleep per night and don't drink alcohol.
These simple habits will do more for your arm growth than doing more curls.
In that time, make sure you're eating the right diet to build muscle and lose fat.
Get 8-9 hours sleep per night and don't drink alcohol.
These simple habits will do more for your arm growth than doing more curls.
5) Use these 2 key exercises
By now, you understand both biceps and triceps have smaller muscles which all need to be worked if you want maximum arm growth.
But it's easy to get overwhelmed with which exercises to stick to.
So here's two great exercises to focus on:
By now, you understand both biceps and triceps have smaller muscles which all need to be worked if you want maximum arm growth.
But it's easy to get overwhelmed with which exercises to stick to.
So here's two great exercises to focus on:
For biceps, stick to incline curls.
For triceps, stick to rope pushdowns.
When done properly, no other exercises will give you a larger and more defined look than these two so be sure to add them to your training regiment.
For triceps, stick to rope pushdowns.
When done properly, no other exercises will give you a larger and more defined look than these two so be sure to add them to your training regiment.
Thanks for reading!
If you want to get big arms AND drop 20lbs+ in the next 90 days guaranteed?
I'm looking to help 2 men get in their best shape before Christmas.
Click 👇 and DM me "lean" to learn more
If you want to get big arms AND drop 20lbs+ in the next 90 days guaranteed?
I'm looking to help 2 men get in their best shape before Christmas.
Click 👇 and DM me "lean" to learn more
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