Are you looking for a way to have your biceps and triceps popping when you hit the town? Do you want arms that are so big they fill out the sleeves of any shirt you throw on? If so, then you need to learn all that you can about how to get huge arm muscles.
Doing so can help you gain more confidence, lift more, and have muscle definition that will cause everyone to take a second glance.
See below for an in-depth guide on how to get huge muscles in your arms and the essential tips you must follow to do so.
1. It’s All About Proper Form
We’re all guilty of it. To build larger arm muscles, we go to the gym and try to curl as much weight as possible. As a result, we end up swinging our shoulders around and jerking our bodies to compensate for the weight that our arms can’t lift on their own.
But what if we told you that building muscle was less about the amount of weight and more about your form? It’s true, people. It’s called resistance training for a reason. It’s only with proper form that your biceps and triceps can receive their maximum resistance.
For example, on skull crushers (a tricep exercise) make sure you keep your arms straight and avoid flaring your elbows. This will put all the emphasis on working your triceps and help you avoid elbow injuries in the process.
On barbell and dumbbell curls, make sure that you’re keeping your shoulders back. This will help you eliminate the swinging motion that so many of us are guilty of. You’ll also be forced to find a manageable weight, yet challenges you through the exercise.
To be fair, there is an exercise called “cheat curls” where you’re allowed to use a bit of help from the body to lift a heavier set of weight on your barbell curls, but that’s the only exception.
2. Mind Your Nutrition
Very few people give their nutrition the attention that it truly deserves. When someone achieves a state of intuitive eating, they’re able to tell when they need to eat versus when they’re just trying to pass the time, eat through stress, or engage in social eating.
But for those arms to grow and get the definition that you’re looking for, your nutrition needs to be at the top of your priorities.
First, focus on eating more whole foods—this includes vegetables, fruits, legumes, beans, and grains. Eating more whole foods will help your body get the vitamins and nutrients it needs.
Next, you’ll want to focus on the breakdown of the three macronutrients: carbs, fats, and proteins.
Even the pure novice knows that protein is important to muscle growth. When trying to build muscle (anywhere, not just your arms), you should shoot to get 0.5 to 1.0 grams of protein a day for every pound in your goal weight.
For example, let’s say you currently weigh 200 pounds but want to lose 20 pounds and get down to 180 pounds. You should shoot to get 90 to 180 grams of protein each day.
3. Use Two Arm Days, But Space Them Out
Transparently, it’s never a good idea to focus only on your arms. You want to build muscle everywhere or else your arms will look disproportionate to the rest of your body.
That said, if you feel that your arms need more development, then you can up the number of arm days (days you work out your arms) to 2 days a week. However, there’s a caveat: you have to space them out throughout the week. Here’s what we suggest based on the proper weekly workout routine.
- Monday: Legs
- Tuesday: Chest and Back
- Wednesday: Arms
- Thursday: Rest Day
- Friday: Shoulders
- Saturday: Second Arms
- Sunday: Rest Day
Proper rest is important because it’s when protein synthesis (muscle growth and recovery) occurs. You will never get bigger arms without prioritizing rest, mark our words.
4. Invest in the Proper Supplements
If you’re going to get arms that you’ve never had before, then you need to do things that you’ve never done before. For many people, that’s investing and sticking to proper supplementation. But which ones should you invest in? Here are a few must-haves:
- Protein Powder: Essential for maintaining the recommended daily protein intake that we suggested earlier. Whey protein generally has around 30 grams of protein in one scoop.
- Creatine: Increases the performance and strength of your muscles during exercise.
- BCAAs: Essential for protein synthesis; these are considered the “building blocks” of muscle growth.
If you’re looking into the performance-enhancing drugs (PEDs) route, then you might consider SARMS vs prohormones. Make sure you understand the pros and cons of each before you take them.
5. Gauge Your Proper Caloric Intake
Caloric intake is a vital part of this process, but you must understand what your goals are before you start tracking those calories.
If you wish to shred fat while gaining more muscle definition, then you need to stay in a caloric deficit. Experts recommend shooting for 500 calories under your maintenance amount.
For those of you wanting to gain weight and muscle, then you’ll want to maintain a caloric surplus, in which you would eat 500 more calories from healthy foods than your usual amount.
Get Huge Arm Muscles With These Tips
Now that you have seen an in-depth guide on how to get huge arm muscles, be sure to use this information to your advantage.
Take the time to browse our website for more articles on building muscle, as well as many other topics that you will find interesting.