If you’re looking to build big arms, it’s important to get a healthy fitness workout that’s tailored to your goals. This will help you to see the best results.
You’ll need to do some isolation exercises that target your arm muscles, like biceps curls and triceps extensions. However, you should also include a compound lift or two in your biceps and triceps workout for maximum growth.
Compound Exercises – 2-5 Sets per Exercise
For the biceps, you want to focus on compound lifts that hit your biceps in different ways. These can be chin-ups, barbell curls or even a simple chest press.
When you’re working out your biceps, it’s essential to perform the exercise with proper form. You don’t want to lift a barbell with your hands in an awkward position or move too fast through the reps.
If you’re a beginner, it may be best to start with a few low-rep sets and work up to higher reps as your strength increases. This will allow you to gain muscle while maintaining a good safety standard.
Rest & Recovery are as important as your workouts when it comes to building muscle. Make sure to get adequate rest on the days you train your arms, allowing your muscles to recover properly.
Don’t try to do all your work at once, either. Break your routine up into a few shorter sessions over a few days. Ideally, you should train your arms 2-4 times a week with twice-weekly being a good starting point.
Adding In Arm Isolation Exercises – 2-3 Times a Week
For big biceps, it’s important to include some biceps isolation exercises in your routine. These can be barbell curls or dumbbell curls.
These are specialized exercises that target the muscles of your biceps more than other types of biceps workouts. They’re the best ways to add inches to your biceps and grow your guns.
You can do these isolation lifts with a barbell, dumbbell or cable machine at your gym. You can do them with a wide variety of weights, but it’s always best to pick a weight that’s lighter than you could lift for your other compound lifts.
Be sure to lower the weights a little during your sets, so you can get a better grip on the bar. You should also keep your elbows close to your body, making sure that you’re using the biceps for most of the movement.
Avoid Overtraining – It’s easy to overtrain your biceps and triceps. Overtraining can inhibit muscle gains and lead to injury.
You should aim to train your biceps and triceps three times a week with one day of rest in between each session. It’s also essential to take rest when you’re recovering from your biceps and triceps routines, as this will allow your arms to heal properly.
Do a Compound Exercise with Isolation – 2-3 Times a Week
To build big arms, it’s essential to include some biceps isolation lifts in your routine. These can be barbell or dumbbell curls.