How do you get big arms?

[jamiew23]

Hey all!

So I've been going to the gym properly now for about a year and although I have made some gains I still feel I could have done better.

I thought my arms would be a lot bigger than they are and was wondering if anyone had any tips on good workouts and stuff?

I've only just started to train them twice a week. My muscle is quite big but it all seems to expand to the sides rather than make a nice big peak when I flex them.

Any help would be great!

[mairj23]

Try doing super sets. A biceps move, then a triceps move. Hammer curls are another good exercise and fills the gaps between the biceps and triceps. Also don't use too much weight and focus on contracting the biceps with a moderate weight. Make sure to do more triceps work, as they make up two-thirds of your arm mass.

[jamiew23]

Thank you! I've recently started to look into supersets so I'll give this some more attention! I want the peak of my bicep to be better so if you could suggest any exercises that help build that that would be great :)

[Narkissos]

Personally, I think the best way to get bigger arms is to work harder at compound lifts.

My arms grew from rowing, chinning, and pressing.

I think guys overdo the isolation work.

[rajesh]

To get big arms, you can practise various arm exercises. You can use power stretch roller in the gym to increase your muscle of the arm. You can use heavy dumbells to build your muscle faster. You can do the forearm plank exercises and you try chair drop exercises. These methods will help you to build your arm.

[trippedman]

Only hard work!

[trippedman]

Originally Posted by trippedman

Only hard work!