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Question:
My arms are so thin, how do I get big arms?
Answer:
Next to abs, your question on how to get big arms seems to be the second most frequently asked one. In this Q&A, I hope to answer how to get guns for arms.
Getting big arms quickly is a combination of factors such as how well periodized your routines are, how good is your form, how good is your nutrition program, etc. To answer your question, there are a few pointers that I can recommend for fast muscle growth:
Concentrate on basic movements. When training the biceps use exercises like E-Z Curls, Preacher Curls, Incline Curls, Lying Cable Curls (use overhead pulley and lie down on a bench), Reverse E-Z Curls (standing and on preacher bench), Hammer Curls and even Biceps Chins, which are performed by using a narrow underhand grip on the chin-up bar. For the Triceps, concentrate on Parallel Bar Dips, Close Grip Bench Presses, Lying E-Z Triceps Extensions (preferably on a decline bench for better effect), Overhead Extensions and Triceps Pushdowns with a bar or rope.
Follow a periodized routine and change your exercise selection often. In my training experience, the biggest mistake I see most people do is following the same routine all of the time. In all of my publications, I always talk about the importance of training variety in order to continually challenge the body and continue to induce gains. The more advanced you become as a bodybuilder, the more crucial this is. Since I’ve been at this for 15 years now, I change my routines every time I hit the gym! Just so that I don’t feel like I left you hanging, the program below will work well for gaining more arm size:
QUICK ARM GAINS ROUTINE #1:
NOTES: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week for 5 weeks before moving to routine #2. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to routine #2).
Superset: Preacher Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute rest)
Superset: Hammer Curls 2 sets of 12-15 reps (no rest)
Triceps Pushdowns 2 sets of 12-15 reps (1 minute rest)
My arms are so thin, how do I get big arms?
Answer:
Next to abs, your question on how to get big arms seems to be the second most frequently asked one. In this Q&A, I hope to answer how to get guns for arms.
Getting big arms quickly is a combination of factors such as how well periodized your routines are, how good is your form, how good is your nutrition program, etc. To answer your question, there are a few pointers that I can recommend for fast muscle growth:
Concentrate on basic movements. When training the biceps use exercises like E-Z Curls, Preacher Curls, Incline Curls, Lying Cable Curls (use overhead pulley and lie down on a bench), Reverse E-Z Curls (standing and on preacher bench), Hammer Curls and even Biceps Chins, which are performed by using a narrow underhand grip on the chin-up bar. For the Triceps, concentrate on Parallel Bar Dips, Close Grip Bench Presses, Lying E-Z Triceps Extensions (preferably on a decline bench for better effect), Overhead Extensions and Triceps Pushdowns with a bar or rope.
Follow a periodized routine and change your exercise selection often. In my training experience, the biggest mistake I see most people do is following the same routine all of the time. In all of my publications, I always talk about the importance of training variety in order to continually challenge the body and continue to induce gains. The more advanced you become as a bodybuilder, the more crucial this is. Since I’ve been at this for 15 years now, I change my routines every time I hit the gym! Just so that I don’t feel like I left you hanging, the program below will work well for gaining more arm size:
QUICK ARM GAINS ROUTINE #1:
NOTES: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week for 5 weeks before moving to routine #2. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to routine #2).
Superset: Preacher Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute rest)
Superset: Hammer Curls 2 sets of 12-15 reps (no rest)
Triceps Pushdowns 2 sets of 12-15 reps (1 minute rest)
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