How To Get Bigger Arms Quick

by | Oct 24, 2022 | Fitness | 0 comments

How to Build Bigger Arms at Home

Everyone wants arms that appear larger than life, but not everyone has time to go to the gym five days a week to achieve them. Fortunately, there are plenty of ways to build bigger arms at home. Arms are one of the most commonly visible places on the human body and as such, they’re often a point of focus in almost any exercise routine or plan. Even though we don’t see our arms all that often, we know when they look small and need some work. Building bigger arms is about creating an environment for muscle growth; you need to trick your body into thinking it needs more strength so it responds by growing leaner and stronger muscles. The best way to do this is by incorporating challenging arm-specific exercises into your routine and eating a diet high in protein so you can bulk up faster.

Important Muscles for Arm Development

There are three main muscles responsible for the development of your arms and their growth in size. These are the Biceps brachii, Triceps brachii, and the Brachialis. If you want to increase the size of your arms, you must primarily focus on strengthening these three muscles. The Biceps brachii is the muscle on the front of your arm that is responsible for bending your elbow. The muscle that is responsible for rotating the arm towards the body is the Triceps brachii. The Brachialis is a muscle that is located at the top of your arm. It is responsible for bending your elbow. Although these are the three most important arm muscles, you must also work on strengthening the muscles in your shoulders, core, and back if you want to build bigger arms.

A Sample Arm Workout

The best way to build bigger arms is to incorporate arm-focused exercises into your routine at least twice per week. Monday – Biceps and triceps – Repeat 2-3 sets of each exercise below. Complete both arms at the same time to save time and effort. Triceps Extension – Curl – Overhead Extension – Rope Pushdown Biceps Curl – Incline Curl – Reverse Curl Tuesday – Shoulders and upper back – Repeat 2-3 sets of each exercise below. Complete both shoulders and back at the same time to save time and effort. Lateral Raise – Bent Over Raise – Rear Delt Raise Shoulder Press – Incline Press – Shrug Wednesday – Rest Thursday – Repeat the same routine as on Monday. Friday – Repeat the same routine as on Tuesday. Saturday – Repeat the same routine as on Wednesday. Sunday – Rest

Bodyweight Exercises

You don’t need any fancy equipment to build your arms. In fact, some of the best ways to build bigger arms at home involve no equipment at all. Pushups are the most common way to build your arms and core at the same time. If you want to try something different and really pump up your arms, try using the hands-free pushup. Elevated pushups are also a great challenge for advanced pushup users. If you want to build your arms even bigger and improve your overall strength, try doing one-arm pushups. It’s a challenging exercise that will build your muscles and help you gain strength. If you don’t have enough strength to do one-arm pushups, start with the wall pushup and work your way up. Another great bodyweight exercise for building your arms is the chair dip.

Resistance Band Exercises

Resistance bands are a great way to build muscle and strength at home. They’re cheap and easy to store, provide plenty of resistance, and come in different colors for different levels of difficulty. If you want to build bigger arms, resistance band exercises are a great place to start. These are not only great for your arms but also for your core, shoulders, and back. For best results, do three sets of 15 reps for each exercise below. You can do these exercises on both your upper and lower arms or increase the difficulty by using both upper and lower arms at the same time for each exercise. Forearm curls – For this exercise, wrap the band around your wrists and hold the ends in your hands. Pushdown – For this exercise, wrap the band around both of your wrists to create resistance. Triceps extension – For this exercise, stand straight and hold both ends of the band in one hand and then place the other hand on your waist.

Dumbbell Exercises

Although dumbbell exercises are primarily used to build bigger and stronger shoulders and backs, they can also be used to build bigger arms. To build bigger arms, focus on dumbbell bicep and tricep exercises. For your biceps, go for dumbbell curls, preacher curls, and hammer curls. For your triceps, go for overhead extensions and triceps pushdowns. You can also do an arm workout with dumbbells. You can use these workouts for a full body workout or for just your arms if you want to save time. If you want to save even more time, you can try one of these arm workout variations. If you want to keep your workout simple and effective, try one of these exercises. They are all great for targeting your biceps and triceps, and they can be done anywhere without any equipment.

Nutrition and Supplement Recommendations

Building bigger arms takes consistency and commitment. It’s best to make your fitness a lifestyle if you want to really see results. That means eating a balanced diet high in protein and other essential nutrients. That way, your body is primed and ready for muscle growth. The average person needs 0.8g of protein per kilogram of body weight per day. For someone who weighs 150 pounds and is 5’9”, that works out to roughly 88g of protein per day. That number should be further broken down into meals throughout the day, like three servings of 20g each. A high-protein diet is the best way to build muscle and strength, and that’s exactly what you need if you want to build bigger arms. Protein-rich foods are great for getting the most out of your workouts and helping you bulk up.

Final Words

Building bigger arms is a challenging process that takes time, effort, and consistency. That’s why it’s important to start as soon as possible and maintain a consistent workout schedule for best results. No matter how you get there, it’s important to remember that you can do it. With the right exercise plan, diet, and mindset, you can transform your arms from small and weak to big, bold, and beautiful.


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Hi, I’m Anna

Hello and welcome. Glad you found our page. I try and provide information on how to lose weight and stay fit. It’s not easy as we get older or have a family. But we have to take out some time for ourselves for our health. Hope you enjoy what I post.