10 Ways to Build Bigger Arms!

Bodybuilder workouts are done by most guys to build bigger arms but often forget about the most basic principles in muscle building to make it happen. Here are 10 easy bodybuilder workouts and effective techniques for adding muscle size and thickness to your bi's and tri's:

10. Focus on your triceps - your triceps make up 2/3 of your arm’s size!

9. Mix it up. Use a variety of machines, cables and free weights.

8. Do more sets and fewer reps with heavier weight. Try a 5 x 5 or 8 x 8 set/rep scheme.

7. Change it up. If you usually start your arm training with biceps, start with triceps – it’ll keep your muscles guessing and growing!

6. Superset your bi’s and tri’s. Supersets really shock the muscles and stimulate new growth.

5. SQUEEZE! Squeeze every muscle contraction to drive as much blood and nutrients into your arms as possible!

4. Mix your grips. Perform a variety of wide-grip, close-grip and reverse-grip movements to hit all areas of your bi’s and tri’s.

3. SLEEP! Muscle growth happens while resting, not while reppin’ out. Be sure to get your eight hours in.

2. Use proper form. You’ll make more gains working with weights you can handle.

1. EAT MORE PROTEIN! Protein is the most important macronutrient you can consume if you wanna pack on muscle!
 
Incorporate any of these bodybuilder workouts tried and true muscle-building principles into your bodybuilder workouts routine and your arms will grow! And if there are any bodybuilder workouts that we missed, feel free to add them below! Share your tips with the world!

MASSIVE ARM INSANITY.

WARMUP 4X20 STRAIT BAR CURL

1) STRAIT BAR CURL HI/LOW SETS. PICK A WEIGHT YOU CAN MAYBE DO 4 REPS FOR AND DO 6 WITH HELP OF A PARTNER, THEN DROP THE WEIGHT BY 40-50% AND DO 15-20 REPS (USE LIFTING WRAPS) 2 MINUTES REST, 3 TOTAL ROUNDS HERE

2) HI/LOW SETS HEAVY HAMMER CURLS. AGAIN 6-8 HEAVY REPS ON DUMBELOL HAMMER CURLS, DROP WEIGHT AND DO 15-20 REPS, THEN GO RIGHT INTO CHEST ON INCLINE BENCH INSIDE GRIP ON EZ CURL BAR DEAD HANG CURLS FOCUSING ON PEAK CONTRACTION 10-12 SLOW REPS. 3 TOTAL ROUNDS HERE

3) HAMMER STRENGTH MACHINE CURLS, HEAVY! 4-6 FORCED REPS WITH PARTNER, REMOVE HALF OF WEIGHT AND SQUEEZE OUT 12-15 REPS, THEN GO RIGHT INTO STANDING DOUBLE FRONT BICEP CURL FROM HIGH CABLES 15 REPS (3 TOTAL ROUNDS HERE)

4) GUILLOTENE CURLS 12, ROPE CURLS TURNING OUT AT TOP 10-12 (HEAVY) THEN REDUCE WEIGHT AND DO 25 1/4-3/4 CURLS. MEANING U STAY RIGHT IN THE MIDDLE AREA OF THE REP, FOCUSING ON SQUEEZING THE VEIN IN BICEP MAXIMIZING MID REP PUMP (2 ROUNDS HERE)

5) SINGLE ARMED DUMBELL PREACHER CURLS 8-10 SLOW SQUEEZING REPS SUPERSET DOUBLE DUMBELL UPPERCUT PUNCHES NEBT OVER (25 REPS) 3 ROUNDS HERE

6) REVERSE STRAIT BAR CURLS THUMB OVER GRIP 3 SECOND NEGATIVE (GO LIGHT) 4 SETS 10-12 REPS SUPERSET CONCENTRATION CURLS 4X8-FAILURE

Supersets for BIG ARMS

One of the things I like to do with my workouts is continuously change them up to keep the muscles shocked. With any weight lifting program the body will get adjusted to it. One of the many things I will do from time to time is throw on supersets. There are many ways to do this. Here is one example of my arm workout with supersets.

Tri Push Downs (Cable machine) Superset with Rope push downs

Scull Crushers Superset with Close Grip presses

Reverse pushdowns (Cable Machine) Superset with Dips

EZ Curl bar superset with Seated 1 Arm D.B. Curls

Standing Straight bar Curls superset with hammer curls

　         Preacher Curl machine superset with reverse curls

I usually do 3 sets of each and vary reps from 8-15 depending on my goals and how I feel. The key to this, or any workout, is to make sure it is intense and you are pushing yourself. Try it out and let me know what you think.