How To Build Big Arms

build those bigger arms up

Building bigger arms isn’t done overnight but isn’t impossible.

Do you want to know how to build bigger arms? of course you do! that’s why your here, if like me you have sweated out countless hours in the gym doing many different routines for minimal results then keep reading as the article below will help you massively when it comes to building bigger arms in as little as a month.

Some people are naturally born with good genetics in which case they don’t need to read articles such as this, anything they do will build muscle pretty much, if like the rest of us you have had to dedicate countless hours and ounces of sweat just to have the body you have now then you are not alone.

Going back to my original question about whether you wanted to build bigger arms, then if the answer is yes then following a specialized program and doing everything else correctly, (i.e. supplements, diet, rest), it is a realistic expectation to see an average person gaining an inch on there arms after a month.

Whilst this isn’t guaranteed as everybody is different, you will definitely see a gain even if it is only small or 1/2″ etc. every little counts right?

Before you begin any specialized routine you need to bear in mind that you will need to peg it back a little bit on your normal routine just maintaining as opposed to building, and concentrate on your arm workouts.

The Main Routine

Here is a suggested routine that you can follow (This is not part of your arm routine which I will show you in a moment)

Monday And Friday

Squats – 3 Sets of 8 to 12 reps

Bench Press – 3 Sets of 6 to 10 reps

Chin-ups – 3 sets of 8 to 12 reps

Seated dumbbell press – 2 sets of 8 to 12 reps

build bigger arms when performing exercises

Using a good programme for building bigger arms is essential for results.

Standing calf raises – 2 sets of 12 to 20 reps

The above routine will seem pretty simple and straightforward, that is because it is! All we are trying to do is maintain your physique whilst building your arms, If you have been doing a lot more than this normally and have found that your gains have come to a grinding halt you might be pleasantly surprised by size and strength gains on other body parts.

If that is the case, brilliant! it shows you may have been over-training and recovering enough to gain more, This program will finally give your body chance to recover and over-compensate which relates to muscle growth.

A few quick pointers for above program:

  • Never go to failure! The last rep you do of each set should be hard but do not go to failure, as an example, you should still have one more set left that you could do if needed that would put you in failure.
  • Use the same weight on each set, for example, if on the bench press you can do 3 sets of 12 reps relatively easily it is time to increase the weight, if your first set starts on 12 reps and gradually decreases by 2 reps each set, then you are on the right track and need to stick with this.
  • If your strength starts to increase during the workout routine then go ahead and increase the weight, it means your making good progress.
  • Rest  1 1/2 – 2 mins between each set.

Monday’s Routine

Standing dumbbell curls supersetted with seated dumbbell tricep extensions – 5 sets of 12 to 15 reps.

  • The above exercises are done as a ‘superset’ whereby you do the first set of dumbbell curls and immediately do the seated set of tricep extensions.
  • 12 reps will be the minimum for the exercises, if you can’t do this then lower the weight slighly so that you can achieve this.
  • Never goto failure on each set, always leave at least one left in reserve you could pump out if you needed to.
  • Never rest for more than 45 seconds to a minute between super-set.

Wednesday’s Routine

Standing barbell curls – 5 sets of 5 to 8 reps

Lying EZ bar tricep extensions – 5 sets of 6 to 8 reps

  • As this is classed as your ‘heavy day’, aim to do as a heavy a weight as possible whilst maintaining good form.
  • You will require longer rest periods than normal due to the weight, however take as long as required to recuperate your muscles and allow another full on set.
  • Each week try a little more weight than previously.
    build bigger arms today!

    Get those bigger arms you have always wanted.

Friday’s Routine

Dumbbell or barbell preacher curls – 3 sets of 8 to 12 reps.

Overhead pulley tricep extension – 3 sets of 8 to 12 reps.

  • Feel free to use barbells or dumbbells on the preacher bench.
  • These sets are to be done to temporary muscle failure, meaning keep going until you cannot do anymore then go again.
  • Rest a maximum of 90 seconds between each set.
  • Do this arms workout first before the general main training at the top on Fridays.


You will never get anywhere in training and strength gains unless you are taking in sufficient high quality proteins, You should be aiming for 2 grams of protein per pound of bodyweight.

A ‘complete’ protein is a protein source that contains all the essential amino acids that is required by your body to support growth, good sources are eggs, fish, dairy products, chicken and red meat. Try to avoid junk food if at all possible, a little now and again won’t harm you just try and keep it down to a minimum.

You may notice a little extra bodyfat whilst ‘bulking up’, this is perfectly normal during the building of any significant muscle so do not be alarmed.200x200-CFL-279

It will be hard to follow the diet at first but start out small just like with weight training and gradually increase how much you consume.

Protein drinks are not essential but can be substituted for milk powdered or fresh.

The below diet is fantastic because it can be made the night before and taken with you to work etc.

  • Breakfast – 1/4 lb meat, 3 eggs, 2 slices of wheat toast and milk or protein drink.
  • Snack – 1/4 lb Cottage cheese, fruit and milk or protein drink.
  • Lunch – Tuna sandwich (6oz tuna), 1/4 lb cottage cheese, salad and milk or protein drink.
  • Snack – Cheese sandwich with 2 oz. of cheese and milk or protein drink.
  • Dinner – 8 oz. of chicken, baked potato, cooked vegetables, salad and milk or protein drink.
  • Snack – 2 Hardboiled eggs, Fruit and milk or protein drink.

Here’s where the science part comes in, it is important to stimulate growth that your body is kept in a positive nitrogen state, this means that there is always complete protein available for growth and repair, the best secret is to eat every 3 hours without fail taking in quality protein, sipping on a protein drink throughout the day helps.

Building bigger arms is not rocket science but is easily achieved with a few workouts incorporated into your routine.

I hope that this small program helps you achieve your goals and let me know how you got on.

all the best



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