Grow Big Arms Fast
Posted 10/02/2015

Grow Big Arms Fast


Key training and nutrition tips to get those biceps and triceps blasting

For a lot of us guys, arms can be a favorite body part. But sometimes it’s hard to get those muscle fibers to grow. We understand what it’s like to be frustrated, but it’s time to hit fast-forward and get those guns back to work in the gym.
If you aren’t seeing results, think what your coach would say: Change the game plan, work smarter (and harder in this case). Here are a few tips to do just that:

1) CHANGE THINGS UP and shock the muscle fibers.

  • Instead of your normal 1-minute rest periods, try 30 - 45 seconds of rest.
  • Try super sets. Hit the cable machines in between your barbell and dumbbell sets; give 60 - 90 seconds between each super set (performing 1 set of 2 or more exercises without resting between each exercise).
  • Try different rep ranges. As a general rule of thumb, if you want to get bigger, you do 8-12 reps per set. If you're doing this, GREAT! You're on the right track, but let's not forget that the upper and lower rep ranges can build even more strength and endurance. Try doing a 5 reps per set in week 1, 10 reps per set for weeks 2 and 3, and 15 reps per set for week 4.
  • If you are doing simple, 2-second-down, 1-second-up lifts on cable curls, then maybe it's time to focus on slow, negative resistance training (4 - 6 full alligator seconds when lowering the dumbbell and 1-second-lifting back up) to blast your biceps and really tear those fibers. 

2) STRENGTH is key.

For your biceps and triceps exercises (e.g. preacher curls, hammer curls, rope extensions, skull crushers, etc.), try to lift as much weight as safely possible. You may need a buddy to spot you to BREAK THROUGH and achieve a new weight level. To get stronger, sometimes it helps to do a little more weight than you’re used to. Let your muscles FEEL THE WEIGHT by getting a spot on the way up while controlling the weight on your own on the way down. Take action on this and you will see a difference.


Remember that when you work out, your body is adapting to whatever you make it do. Your body is not going to change if you're doing the same weight every time you work out biceps. If you can do four more reps than you're shooting for that day, it's time to UP THE WEIGHT. This is when it's time to dig deep and BE UNSTOPPABLE.

4) UP THE SETS and do more exercises.  

Instead of just executing 3 sets of 3 exercises for biceps (9 sets of biceps), increase your sets per exercises and number of exercises so that your doing 12, 16, or 20 total sets for biceps (ex: 4 sets of 10 for 4 bicep exercises). A lot of the big guys are doing 20 sets or more per muscle group when they hit the gym. BLAST a couple more sets and exercises, and you'll be happy with the results.


Make sure you EAT enough during the day TO GROW – if you are not eating enough calories, you can get stronger, but you won’t achieve that look that demands respect. Make sure to include carbs as well as protein. One of the best foods to add to your diet in the morning and at night is peanut butter. Peanut butter is packed with calories for energy, as well as healthy fats (over 75% of fats in peanut butter are healthy, unsaturated fats that are good for you) and protein. For those allergic to peanut butter, you may want to try almond butter (just make sure it’s not made with peanut particles!)

We have some amazing workout/nutritional plans in our ‘Build A Plan’ section for each goal and activity level, for both guys and gals. Keep checking for updates as we add new workouts regularly! Our workouts are also printer friendly, so you can carry them to the rec center/gym!

- Your friends at InnerTitan
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