How To Get Bigger Arms With 3 Simple Changes

Over the years I have been asked a lot of questions which are all very similar and require the same answer. The one I am going to answer with this post is one of those questions, however it can be answered in many different ways; how do I get bigger arms? Once you know how to get bigger arms you will command vastly more respect within the fitness community. You will have people looking twice at your huge arms and believe it or not, women actually feel safer in arms that are big…

I’m not joking!

Anyway the discussions on how to get bigger arms have been blazing for years. I just want to break down the ideas which I believe to be the simplest and most effective ways to change your training, in order to achieve maximum size in your arms.

Sound interesting? Great, but please do me a favour, take this seriously and follow through on this, otherwise you will join the ranks of the baguette armed mirror huggers. I’d take the time to explain this but if you spend enough time in the weights area, you will know exactly what I mean. Anyway, let’s get started shall we.

#1 How To Get Bigger Arms With Bigger Bars

Now what I mean by this is a thicker bar to be exact. Research suggests that the thicker the bar, the greater the neuromuscular response. A study was conducted on this in 1992, in the international journal of industrial ergonomics. For you geeks out there who love the science behind this stuff check it out!

The greater the neuromuscular response, the greater the recruitment of muscle fibres. Translated into English, this basically means you are using and abusing more muscle. The more muscle break down, the more the body needs to repair itself, resulting in more solid muscle packed on top! Now the high end professional gyms may well have thick barbells on offer, but if you are a member of a run of the mill gym, you may need another option.

Enter !

Fat Gripz are a great way to increase the thickness of any bar in the gym. All you need to do is slide them onto the bar you are using and simply carry on with the movement you were going to perform. I’m not saying they are the only product out there which achieves this, but I’ve used them and certainly know they are a quality product.

#2 Time Under Tension

Time under tension is a principle which should be used regularly for training any muscle. However, for arms I find it even more important, for the simple reason I see a lot of people swinging dumb bells around with little control, all the while thinking they’re actually doing a bicep curl.

Taking the time to slow down your reps and add a 3 second lowering rule is a start, but you can play around with this. Perhaps try performing the “up” phase of the movement counting 2 seconds, then a “downward” phase of 4 seconds. Now you tell me which way you are getting the bigger “pump”, throwing around the weights and dancing like its 1983, or repping those weights like a pro. Slowing the movements down not only means you feel the effects of each rep far more, it also means you cause more metabolic damage within the muscle. This results in you achieving far greater growth in the long run and potentially burning more calories.

#3 Give Arms The Time Of Day

If you want to know the true secret of how to get bigger arms, it isn’t some complicated process designed to boggle the mind. It lays within hard work and sweat equity.

Give arms their own training day. Everyone knows that you need to break down a certain amount of muscle if you are going to achieve hypertrophy, so make sure you are giving the arms the proper workout they deserve. The other techniques are in my eyes very important, but they simply support this particular tip. Isolation exercises are just as important as compound exercises when it comes to getting bigger arms, so don’t be fooled when people say, “you don’t need to do bicep curls or tricep extensions, they get enough stimulation with bigger lifts”. While there may be some truth in this, I certainly don’t believe that the bigger lifts are going to put the cherry on the proverbial bicep. You should include plenty of isolation exercises in an “arms day”, which if you want to achieve maximum results, you should leave until the end of your training week. This is so you train the bigger muscle groups with full energy capacity during the week.

So there you have it, some great tips to include in your training. Your quest for bigger arms just got interesting, take me to the gun show!