Bigger Weights, Bigger Arms

Every time you read an article on building your arms, you’ll see a few similarities:

• A huge variety of exercises
• High reps in the 8–20 rep range

These principles work, and they will build your arms, but I think that most people are skipping out on the foundation that will build big arms in the first place: heavy-ass weights.

My arms used to be satisfactory until I started training them with heavier weights. Doing so allowed me to add 1/2 inch to my arms in only four weeks. And this was by adding the workout below to my current exercise plan. Try this:

1A: Incline DB Curl — 5 sets of 5

1B: Weighted dips or close grip bench press — 5 sets of 5

2A: Lying EZ-Bar Extension — 5 sets of 5

2B: EZ Bar Preacher Curl — 5 sets of 5

Rest 2 minutes between sets.

This workout takes about 40 minutes to complete, and you’ll build strength and mass in your arms.

Remember, a strong muscle is a big muscle. If your arms are stronger, you’ll be able to lift heavier weights when you start using 8–20 reps again.