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How to Get Bigger Arms Fast (RAPID RESULTS)

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Rating: 4.0; Vote: 1

m going to show you the best way to build bigger biceps and triceps, especially when you want to see rapid results. From the way you want to split up your workouts to the exact exercises that are going to deliver the fastest gains, you will not want to miss this. It starts by acknowledging that, despite what you may have been told, you are going to have to go back to adding an -arm day- to your routine. At the very least, if you are training with a full body split you are going to have to add some direct arm exercises like a barbell curl and triceps extension to your workout day. The reason is, though the compound lifts are essential to building a base of strength and size, the specific arm focus you achieve by doing dedicated big lifts for your arms is going to have additional size payoff. Whether you are following a total body split or a push pull legs split, find a way to add at least one big arm movement for each the biceps and triceps to the end of your training days. Alternatively and likely more effective, simply add a dedicated arm training day to the end of your training week. For instance, if you are doing a full body workout on Monday, Wednesday and Friday, add an arm workout for biceps and triceps to either Saturday or Sunday. Now on that arm day, there are a few things you want to keep in mind to make sure you-re getting the most from your workout. First thing is, you don-t want to be excessive with the number of exercises that you are performing to build bigger biceps and triceps. Remember, the elbow is a simple hinge joint that can be trained with just a few solid exercise choices. In fact, early on in my training I attributed almost all of my arm gains to just three exercises; the chin-up, barbell curl and lying triceps extension or skullcrusher. If you want to get elaborate, limit yourself to one exercise in each of the following categories: a stretch position loaded exercise, contracted position loaded exercise and a main compound movement. This would go for both the biceps and triceps. Some sample exercise selections are provided in the video that meet these criteria. Whichever arm exercises you do select, remember to always accentuate the eccentric or negative portion of the lift. That means, always work on slowing down the return portion of the repetition. Don-t simply drop the bar at the end of every rep. Fight to resist it-s return to the starting position and I promise you the gains you see from this will be very quick (especially if you haven-t been doing this up to now. If you are in need of something new, since it seems you-ve been training arms for awhile now and your gains have stalled, there is something you can try. The biceps waiter curl is something that will not only help you to add arm size by building your biceps but it will help you to take the forearms out of the movement to focus on building bigger biceps peaks. The lying EZ bar extension / JM Press combo is a powerful way to manipulate the fatigue that you experience during either version of the exercise to get the most out of both. Either way, whichever exercise choices you make, be sure to never overlook the value of stretching your biceps and triceps at the end of every workout. Just like all other muscles in your body, these can get tight and when they do, they impair the performance of them in the bigger lifts and hold back the size you can see in them from your workouts. Stretch them at night for best carryover and longevity over time. If you are looking for arm workouts that will build not just big arms but your entire body, be sure to head to athleanx. com at the link below and
Date: 2022-04-22

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Comments and reviews: 10

Ashwin
I reduced my carbs by a large extent, kept my protein intake the same as before, i realized that i was loosing muscle and looked flat, imagining i was gonna get shredded soon. I noticed my workout performance drop down drastically, and it felt as if i had very little -t body looked 60% ripped, I was happy but soon realized that i was loosing muscle. My workouts got weaker and sucked out most of my energy. I was very happy to see my 60% ripped body, but every time i saw myself in the mirror, the muscles looked smaller and smaller. FLAT! again as JEFF -t someways i was happy but in the back of my head I wasn't so confident about what i wanted to -t I have doubled my carb intake. and hope to see better results. What im afraid of is bulking up!
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Louis
Ok so where do I put the arm day in if I'm doing
Mon: Push
Tue: Legs
Wed: Pull
Thu: rest
Fri: push
Sat: legs
Sun: pull
Repeat
How do I add an arm day in, while also giving my arms 48 hours to repair like you said in another video that's -destroying my gains-. do I do them on my rest day? Because that's right after my pull day which is my biceps giving them less than 48 hours to repair. or do I put them somewhere else that would also overlap with triceps. bro I'm so CONFUSED.
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Mustaqim
Hello, I would like to ask few question. Firstly, is how to gain muscle and losing fat during Fasting period? Fasting around 13 to 14 hour a days without taste a food or slurp a water during that period time. My second question is, there is proper exercise for Fasting people or do exercise after break fast? Last question, do you have proper diet plan for Fasting people? I really appreciate if you could respond the question that puzzle me. Thank you.
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Richard
Thanks for the input. I love your vids, cuz you back it up with the science and break it down into easily digestible parts. What was missing here: please include the break down of the exercises - 1st preacher curl; 2nd tricep extension, etc. Also please include no. of sets + reps. This is something that you've done with other vids and it really helps to follow your suggestions in the gym.
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Requenz
I'm a little confused. Can I add an Arm day if I'm having one isolation exercise for biceps and triceps each? Or do I have to choose between an Arm day without isolation exercises on my other workouts, or no Arm day but with isolation exercises for my arms in my workouts? (I actually currently follow a 3x per week full body routine.
Thanks!
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mONKE
1: 55 #1 Add Arm Day
3: 44 #2 Trade in Volume for Effort!
5: 08 #Biceps
Dumbbell Incline Curl
Spider Curl, Barbell Curl
5: 25 #Triceps
Bench Press
5: 59 #3 Accentuate the Eccentric
7: 19 #4 Try One New Thing
9: 05 #5 Remember to stretch Biceps & Triceps
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El
Too many arms videos - truly easist muscle to develop. Back, legs and especially calves are hardest muscles to stimulate to grow. It would be great if you would touch upon working a body on the 'main stream' common gym equipment. Leg press, leg extentions, curls. smith machine etc. Thx.
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Prof
Jeff, for the love of god please come up with athlean Xero 2! We have gotten results from xero already. I have done it multiple times, even attached weights to myself. plz include pull-up bar and gymnastic rings if you have to, just come up with xero 2 plz. I am in dire need
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James
to protect against armbars, ive been doing special sets of machine curls from a straight elbow to like 15%.
im trying to get my tendons at the elbow stronger in an almost-hyperextended state. so i dont get as much damage when i roll.
opinions?
reply

92Barber
ADVICE WANTED: How does this sound for a morning workout. I'm trying to get buff and would appreciate some advice.
Plank
35 situps
50 pushups
90 Bicep curls
90 Overhead press
90 upright rows
25 squats
(do for 30 minutes)
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