How to build bigger arms?!

This is a question I hear all the time. Who doesn't want to have big arms? Today I'll go over some tips for putting mass on your biceps and triceps. These tips have worked well for me since I began training.

*** Note: I have gained 25lb since this photo and arms have increased more in size, following the tips below.


EAT LOTS - I think this is the most important tip. Without eating a caloric surplus (rich in protein), it's hard to nearly impossible to get good muscle gains on your arms (or anywhere for that matter). The rule of thumb is to eat atleast a moderate-sized meal every 3 hours.

DO YOUR COMPOUNDS/FULL BODY MOVEMENTS - If you think countless bicep curls and tricep extensions are the best way to increase arm size, then you're mistaken. The biggest arm size gains will come from lifts such as heavy rows, deadlifts, pullups, benchpress, and military press. Isolation exercises for your arms are fine too, but have the compounds as your solid base and go from there.

GET ENOUGH REST - Training your arms too often will only be detrimental to their growth. Muscle tissue is damaged when you're training, and repairs when at rest. When it repairs, the muscle fibers are bigger and stronger. So give your arms a break everyone once in a while, remember, they're only a small muscle group compared to legs or back. Rule of thumb is atleast 48-72 hours rest between heavy arm workouts.

TRACK YOUR RESULTS - Track your weight, body fat and arm measurements every few weeks-month. Your arms may, in fact, be growing, but the mirror may tell a different story.