A lot of guys are under the assumption that if they do they keep trying different combinations of exercises they will finally find the magic formula that makes their arms blow up.
As it turns out, there is no secret routine that will make you grow – in fact the exercises themselves aren’t that important.
Yes you read that correctly – the exercises you pick aren’t the most important factor. They are only a small part of a successful arms program.
Check out our 9 secrets below to building massive arms to find out what’s really important.
1 – Get Enough Volume
If you aren’t doing enough heavy sets of arm exercises you simply wont stimulate the muscles enough to get them to grow.
While it is quite common to overdo it (particularly on arm day) you want to make sure you are doing at least 8 working sets for every arms workout.
2- Alter The Rep Range
If you are currently doing high rep training (15+) with lower weight because it gives you a good pump you are actually short-changing your arms growth.
Train them like any other muscles – with heavy weights for 8-12 reps. If you are able to do more than that it’s time to increase the weight.
3- Order Your Exercises Properly
While exercise selection plays a role, one could argue that the order in which your exercises are performed is just as important.
You want to start off with the heaviest exercises first – you know, the ones that really build mass.
This is when you will have the most energy and will therefore be able to lift more weight.
A lot of guys are surprised when they see that they are able to break through a plateau simply by moving the exercise to the beginning of the workout.
Want to see a how to get bigger arms workout? Read the ultimate guide to bigger arms here.
4 – Change It Up
While a workout might be effective at first over time your body gets used to the movements and rep ranges and it no longer stimulates the kind of growth it once did.
This is why it’s important to periodically mix up your routine and introduce some new exercises.
This will help prevent you from getting stuck on a plateau.
5 – Train Past Failure
If you simply drop the weights as soon as you start to get tired you are missing out on quality reps that can lead to muscle growth.
While not every set needs to be taken to the point of forced reps, adding in a few sets where you go beyond failure can really be an effective way to shock the muscles into growing.
There are a number of ways to do this including drop sets, forced reps and negatives.
6 – Give It Time
Don’t measure your biceps every other day expecting them to grow.
This process takes time and all the top bodybuilders know that gaining mass is a long-term commitment. Stick to the program and over time you will be glad that you did.
7 – Train Them More Often
When looking to build up huge arms you have to make sure you are hitting them often. Training arms 3-4 times a week will definitely be a lot more effective than 1 time. You don’t have to dedicate every session to just the arms.
You can for example hit arms after back workout or chest workout the extra 15 minutes you dedicate to your arms after workouts are slowly but steadily going to pay off.
Sooner than later you will have one of the juiciest pair of arms in your gym.
8 – Use Compound Movements
Compound exercises like pull-ups, rows, dips, deadlifts, bench press will hit your arms from other angles and make them stronger.
Make sure you ditch the straps when training back so your forearms will grow to.
Powerlifters have huge triceps why is that?
It’s not because they are doing isolation movements on the tricep it is because they are benching heavy weights that forces the triceps to grow bigger and stronger.
9 – Keep the T-Levels High
It’s no secret that testosterone levels determine how much muscle you can build and how fast you can do it.
What does that mean for you?
Simply means if you have higher testosterone levels you will build more muscle faster.
Make sure you are getting a good nights sleep, lifting heavy weights, consuming plenty of saturated fats and supplementing with ingredients that increase T production.
Since this is pretty much the most important factors when it comes down to building muscle we’ve made a free guide on how you can raise testosterone levels with the right ingredients. (see guide here)