How to Grow Huge Arms Fast
By: Naeem Semerkant
Growing your arms is much more different than growing your chest or any other muscle for that matter because the biceps and triceps are some of the smallest muscles in the body. The best way to grow your arms is through increasing flow to muscle, easiest way to do that REPS, REPS, REPS.
I recommend doing a variety of different exercises in order to hit the muscle in a variety of angles this allows growth in all parts of the arms and makes the workout more exciting because you’re constantly moving.
Biceps
I like to hit the outer head of the bicep (the long head) more than the inner head (the short head) because that gives the biceps more of a peak. Another tip I would give the biceps a bigger peak is to hit the brachialis it’s the muscle that runs underneath the bicep on the outer side of the arm. Targeting the short head gives the biceps thickness.
Biceps Routine
1) Close grip EZ bar curl 4 sets of 15, 12, 10, 8. Do 15 reps on the first set, increase the weight just so you fail at 12 reps, increase the weight more to fail at 10 reps for the next set and then finish of the last set of exercise with a weight high enough to fail at 8 reps. The reason why you preform the exercise with a close grip is so there is a greater focus on the long head. The rep scheme is designed in that manner to allow me increase your strength over time and to increase the intensity every set. I recommend the EZ bar because it takes the stress off of the wrists.
2) Incline bench curls 3 sets of 12 reps. Again this exercise largely focuses on the long head of the biceps. This exercise gives the biceps a great stretch. When I say that it focuses on the long head it does not mean that the short head does not get hit both heads are used but the intention is largely on the long head
3) Preacher curls 3 sets of 12 reps. This exercise puts an emphasis on the short head.
4) 21’s 3 sets. 21’s is a variation of the standing barbell bicep curl in which you do 7 reps from the stretch position of the half way point, next 7 reps are preforms from the top half of the movement and the last 7 reps are a full range of motion.
Triceps
The triceps cover 2/3 of the upper arms, essentially growing your triceps will greatly change the appearance of your arms. The Triceps consist of 3 heads the lateral (outside portion), medial (the middle portion), and the long head (the largest part running in the inside of the arm). Targeting the long head makes the back of the arms much thicker. Targeting the lateral head gives the tricep the nice curve from the side. Hitting the medial head give give the tricep a more meaty look from the back. Again you can’t individually target each head of the tricep but certain exercise put more stress on certain parts of the tricep depending on the angle you hit them.
Tricep Routine
1) Tricep push downs w/ V-bar or EZ bar 3 sets of 15 reps. This exercise warms up the triceps and the elbows because muscle is able more in the full range of motion. This exercise emphasizes the lateral head. The reason I recommend a v bar grip or a EZ bar grip is because it takes the stress off of the wrists.
2) Close grip bench press 4 sets of 15,12,10,8. Same rep scheme as the barbell curls. This is a compound movement which puts more stress on the triceps overall to allow them to grow more. I don’t do these first when I’m stronger because they put a lot of stress on the elbows. This exercise has many benefits for inducing growing the triceps and it is also an accessory lift to the bench press so it helps you get stronger on the bench.
3) Skullcrusher w/ EZ bar 4 sets of 10 reps. This exercise emphasizes the long and medial head this exercise is also a compound movement so you’re able to load the bar with more weight and really beat up the triceps.
4) Overhead tricep extension w/ a dumbbell 3 sets of 12–15 reps. This gives the triceps a good stretch and it puts emphasis on the long head. This is my all time favorite tricep movement and I’m pretty sure this is movement that blew up my arms.
Forget Arm Day!!
Forget arm day? You’re probably thinking I’m stupid saying that but hitting triceps on chest day after they’re being hit indirectly will blow them up. Same goes for biceps on back day. You’ll seriously be feeling the burn in your arms training them like this. This is beneficial in their growth because the blood is already in those muscle because they are indirectly being used so doing the high reps after that really increases the blood flow to the muscle.
Thank you for reading if you have any questions leave them in the comments. The next post I will be talking growing boulder shoulders.
