How To Build Solid Arms (Beginner Friendly)

Safwatdynamic
Aug 28, 2017 · 5 min read

When we first start our lifting career or our fitness journey we all start off with this idea of that “dream physique”. For some it maybe having that perfect beach body look or looking like Arnold. And for others, it maybe having some Popeye arms. In my experience having some good quality arms will take your physique to the next level. So with that at mind I’ll be showing you the ground work that every beginner should know when they start working out their arms. I’ve done and tested these routines out with many of my clients and their results are outstanding. Just make sure you don’t over do it. A balance physique is the key.

Not all physique are created equal:

Before we get into the meat of this post I have to give some cold hard truth. Not all physique are created equal and for some it’s going to be tough building up those Popeye arms. But don’t be discourage. As the Turkish proverb states: patience is bitter, but it bears sweet fruit. So if you give it time and follow some of these steps that the blog says you should be getting those guns hugging the sleeve in no time.

Isolation alone will not help:

I’ve seen many beginners at the gym go straight for the dumbbell rack and start curling the gym thinking that their arms will blow up. For those that are those types of people, I got some bad news. Just doing isolation exercises alone will not grow your arms. When you first start off, you should be focusing on multi compound movement so you can add general mass all around. Biceps and triceps are very small muscle groups compared to the other muscles in the body so they need the right amount of rest so they can recover and grow. You blasting them with a bunch of curls and extensions every day won’t help you grow but end up hurting your gains instead. So when you start out your week, you want to spread your body split across the week. I'll be providing a sample split for you guys down below to give you an idea on how to organize your workouts.

Give arms it’s own day:

As mentioned before, we want to organize our training split to hit our whole body throughout the week. With that said, if you want to build up those juicy arms you have to give those bad boys a day on their own. Focusing on one body part will help the growing process a lot more and if your natural your body can take on so much stress. No matter how much food you eat, what supplements you take, or how on point your sleep is; as a natural you have to give your body a break. This does not excuse skipping out on other muscle groups throughout the week and especially legs. Remember you DO NOT want to have chicken legs! Oh and another thing, make sure you do forearms as well.

Using Fat GripZ

This tip is optimal but if you want to grow your arms fats I highly recommend using fat gripz. I have used them and majority of my clients that wants to build some high quality arms have used them as well and the results are amazing. Fat gripz are basically rubber add ons that you can place on the bar essentially making the exercise harder. Its important to challenge your muscles to give them a reason to grow. If you don’t have a pair here’s a link to pick up a pair: http://amzn.to/2xpggAJ

Eat more food:

This may seem counterproductive thing to do but eating more will be one of the keys in building a juicy arms. Eating every 3–4 hours will help rev up your metabolism and thus making the dream to have some arm busting sleeves a reality. For those who have questions about cut or bulk while trying to build up will be addressed in a future blog post. But till then I would recommend eating slight more then your bmr.

Change up your exercises

You want to change up your arm exercises so you can keep the body guessing what your doing next. If you do the same routine over and over again for a while then your body will hit a plateau. Think of plateau like the kid in class that won’t let you cheat easy. If you use the same tactics then he’ll catch on and tell the teacher on you. But if you change it up then he never knows and you get a good grade. So if you want to build up some juicy arms you got to trick your body every time you work out.

The routine:

All tips aside here’s a sample routine that will help you get those Popeyes arms. So how the split is set up is:

Monday: Arms

Tuesday: Legs

Wednesday: Chest and back

Thursday: Shoulders

Friday: Arms

Weekend: Off

This is a example routine and those days of the week are not set in stone. In other words if you have to move the split towards you life style the go for it.

Exercises:

After getting the split done here are some exercises that will help blow up your arms. If you have your self a pair of fat gripz then I would add them to all the biceps and forearms exercise down below. If you don’t then you can still use the same exercise down bellow.

*For all these exercises you want to do 3 sets for the first month and 8–12 reps.*


I would recommend running this routine for 12 weeks. Make sure each month you change up the weights and add an additional set. As well each week cycle the order of exercises so we can keep the body guessing. If followed correctly then your arms shouldn’t plateau and you can see those arms grow!

To sum up:

If you follow these tips and follow this post you should get some juicy arms. I would like to thank you guy for reading this post and I’ll be making a follow up for the intermediate lifter soon. If you guys like the content go follow my Social media below:

Instagram: safwatdynamic

Twitter: safwatdynamic

Facebook: safwatdynamic

)
Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade