Updated: Jan 10
A lot of factors come into play when trying to grow bigger arms.
First, let's cover the muscle groups that make up your arm.
Starting with the bicep, which is made up of the short (posterior) and long (Interior) heads.
In order to grow big biceps, you must give them both the proper amount of training.
Since your biceps are a much smaller muscle group, then say your legs or back.
They require extra attention, using multiple curl variations to target the biceps differently.
The more supinated (underhand) your grip, the more your short head is recruited.
The more neutral your grip, the more your long head is recruited.
I personally have a day specifically for arms once a week.
But, because they recover so fast, don't be shy to train them twice.
Outside of training them alone, try linking them with your next back day.
Now onto the largest muscle group of your arms, the tricep.
The tricep is made of three separate heads, the lateral, long, and medial.
The two that steal the show are the lateral and long, which make up the horse shoe look.
While the medial head runs underneath the long before inserting behind the shoulder.
All together, the tricep makes up 60-70% of the muscle on your arm.
Meaning bigger arms starts with a strong focus on training triceps.
Just like the bicep, the tricep needs extra attention as well.
Making sure to target all three heads equally with multiple variations.
Having more of a neutral grip recruits more of the long head.
While more of a pronated (overhand) grip recruits more of the lateral head.
The medial head is recruited during any extension variation.
I train my triceps along with biceps on my designated arm day.
Another good time to train triceps would be linking them with your next chest day.
Like training biceps with back, linking triceps and chest is another synergist muscle group.
Meaning both muscle groups are recruited when performing certain exercises.
For both bicep and tricep exercises, I suggest using progressive overload respectfully.
Include the following training equipment: Dumbbells, Cables, Barbells, and Curl Bars.
Form over weight selection always.
You'll find the best pump when failing between the 8 - 15 rep range.
If you're serious about achieving bigger arms.
Look to incorporate the weight training techniques in the following blog.
For training biceps, I highly suggest incorporating Static Holds.
Static Holds increase the time under tension, muscular endurance, muscular strength, and lean muscle tissue.
Below is an example of how to incorporate static holds with seated dumbbell hammer curls.
Start with 5 reps each arm, alternating.
Continue to count down. (5, 4, 3, 2, 1)
If you still have something left in the tank, burnout until failure.
Let's take a look my favorite attachment to use on cables.
The rope attachment.
The rope attachment, when in a neutral position during tricep extension.
Targets the long head of the tricep, with a slight engagement of the lateral head.
But can target the lateral head when rotating to more of a pronated grip at full extension.
When using the rope attachment for bicep curls.
The more neutral your grip is, the more it targets the long head.
When more of a supinated grip will target both small and long head.
Below is an example of targeting both biceps and triceps in a Super Set with the rope attachment.
If you thought super sets were intense.
*Giant sets enter the chat*
Giant Sets are similar to super sets.
But instead of 2 exercises completed back to back.
A 3rd exercise is thrown into the mix.
Meaning back to back to back!
I target both heads of the bicep with standing, slightly supinated curls with an EZ bar.
Where I transition into EZ bar skull crushers.
Which targets every head of the tricep.
Finished off with a narrow grip bench press using the EZ bar.
Keeping your elbows at shoulder width, with a pronated grip.
Which activates all three heads of the tricep as well.
Below is an example of how the giant set is completed!
If you're looking to learn more about taking your arms to the next level.
Contact Dylan Kosek to help design your goal specific workout routine.
Start by clicking the link and filling out the Flight Physiques Questionnaire.
Dylan will get back to you shortly to begin your FREE 1 on 1 consultation!