I want to ask you a very important question, are you looking for the fastest way to get big arms? I know I know, dumb question. Why else would you have clicked on this link?
Well, I had to ask because some people say they want big arms but then realize how much work it takes and change their mind.
Have you been hitting the gym hard but feel as though you’re not seeing the results you’ve had in mind? Or have you been doing the same old workouts and just know that you need that extra something to make a part of your body look the way you want it to look?
Well you’ve come to the right place!
In this article, I will be providing you with some of the best workout advice and training tips on the fastest way to get big arms. The tips I’m going to explain in this article are consistently being used by the biggest guys you know and see in the gym… and on tik tok.
We all work out for various reasons and undoubtedly have some kind of fitness goal in mind. Whether you’re searching for the fastest way to get big arms, quads, hamstrings, calves, traps, etc. these growth tips will apply to any of these muscle groups.
Getting specific muscle groups bigger, faster can be much easier than most people think. That is if we simply shift our perspective a bit. For the sake of this article, I am going to stick to using the example of arms, although, I want to make it clear that using these tips will improve any muscle group significantly.
What Can I Do Get Big Arms Faster?
The truth is that, the fastest way to get big arms is to train arms MORE OFTEN. By increasing the volume in which you hit your arms, you will also be increasing the density and overall size of your arms at a faster rate (PubMed.gov).
This is because the more you exercise your arms, the more muscle fibers you destroy in your arms. Thus causing your body to repair these damaged fibers and repair them bigger and stronger than before!
I can’t even explain how many times I’ve heard people say how you “sHoUld OnLy tRaIn oNe mUscLe GrOuP a weEk”. Bulls***t. If you want cannons for arms, you need to be hitting the at least 3-4 times a week and, yes, this includes hitting them on your non-arm days.
The beautiful quality about lifting is that if you’re programming your lifts yourself, you have the freedom to lift however and whenever you want. There’s no one way of lifting that will help you look the way you dream of looking but there are certainly methods you can employ to get you there faster.
If you want to supersize your arms, you have to start hitting them on your non-arm days and really any days during the week when you have extra time.
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How Can I Possibly Achieve Hitting Arms That Much?
Hitting arms 3-4 times a week may seem daunting to some of you, and it should be. But that’s because you aren’t looking at it on a weekly basis.
You see, adding more sets for a muscle group weekly isn’t hard. Say you prefer the common push/pull/legs split. This is fine. You probably hit triceps on your push days and biceps on your pull days. But what about leg day? You can easily add 4-8 more sets per week by working out your arms after every leg day.
If you hit (for example) legs on Wednesdays, once you’ve finished your workout for the day, you can hit 3-4 sets of a bicep, tricep, and/or forearm workout. On Tuesday, after your pull day, or whatever workout you normally hit, you can do another 3-4 sets of your biceps, tricep, or forearm workout.
What I love about this style of training is that you can be creative in the way you hit your arms (or any other group) on these non-arm days.
If you’re feeling spicy and you want to hit biceps after your leg day go ahead!! You can use 1-4 sets of a heavy 6-8 reps or even 12-20 reps total.
How many extra sets you perform each week, should determine how many reps you do in each set. Obviously, the less extra sets you employ, the more reps you are going to want perform.
As a reminder, stay consistent and keep the good form on each exercise for the best results.
***Keep in mind*** rest days are still important. If your body doesn’t have time to rebuild itself, no muscle will be built. Try to take at least 1-2 days of rest per week when you give your arms a break!
Diet and Supplements
Diet is arguably MORE important that how you train. You can have the best training regimen on the planet, but if your diet is lacking, you won’t see the results you are looking for.
If your goal is to build muscle fast, you are going to want to eat A LOT of food.
Depending on how fast you want to build your arms should determine how much food you are going to want to eat. If you want big arms but also want to stay relatively lean, I recommend eating in about a 500-700 calorie surplus. This will enable
fast growth for your muscles along with minimal fat gain.
However, if you don’t give a crap how lean you are, I recommend shoving food down your throat until you can’t anymore. The more calories the better if you are looking to put on size!!
Along with calories, you should also be consuming a proper ratio of macronutrients. For muscle building purposes, I recommend consuming 1-2 grams of protein per pound of body weight followed by around 4 grams of carbs per pound of body weight and only around 0.5-1 gram of fat per pound of body weight.
Any supplements of your choosing may work but one that seems to be really popular right now is creatine.
Whether you’re adding these extra sets and reps or not, creatine can prove to be very beneficial to your fitness goals. For
120 servings you will pay a measly $29.95 on Amazon, which could potentially last you 4 months if you take it every day!
Click here to learn more about what creatine can do for you!
By taking around 5 grams of creatine per day, you can reap numerous amounts of health benefits like added lean muscle tissue, faster recoveries, and even improved brain health.
Strong Greens by Superfood Powerhouse also seems to be a supplement taking off on the market right now which is intended for a healthy gut and digestive system. This can prove to be very important in making sure your body is correctly digesting those vital macronutrients!
I try my best to stay up to date on supplements and which ones will benefit me as a person. It’s super important that you do your own personal research and consult with a doctor before putting anything new into your body. Stay safe and consume foods, water, protein, and any supplements with purpose, not randomness.
What If This Doesn’t Work For Me?
If you want to hit one set of triceps and one set of biceps for the same set and rep scheme… DO IT. If you feel like you want better results in your forearms, hit 3-4 sets of forearms after chest, legs, back, it doesn’t matter!
I say that it doesn’t matter because you need to figure out what works for you first. Is it an extra 3-4 sets of biceps on Monday, 3-4 sets of triceps on Tuesday? Is it an extra set of biceps on Monday, an extra set of triceps on Tuesday, and an extra set of forearms on Thursday?
You’re improving whatever muscle you’re exercising on its non-lifting day through the extra volume during the week. By continually hitting them like this for a certain amount of time you are going to see results you didn’t think were possible at a rate even more unbelievable!
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Are There Real Results?
I showed up to college at 6’1, 170 pounds and left in the 215-220 range. I would start my bulk in September and finish it on Christmas for my first 3 years of school.
As an athlete there was only so much bulking I was interested in pursuing each year. On top of my regular workout programming, I designated certain months for certain muscle groups that I would hit extra (3-4 times a week) after my scheduled lift.
October was designated for legs. So, I would either hit legs 3-4 times a week and add accessory lifts for different muscle groups or stick to a normal program and hit 1-4 sets of leg workouts after I finished my non-leg days.
November was reserved for back and it was usually a month I was dead lifting a lot, so it always paired nicely for me.
December was strictly reserved for my biceps and triceps, so I was again hitting 1-4 sets of arms after every workout.
January was reserved for my forearms and although I wasn’t bulking, I still made sure that I was doing my best Popeye impression every time I left the gym.
This way of training kept me consistent because I was always working towards something a little extra every month and nothing ever got boring.
Arm Exercises You Should Try
Some of my favorite arm exercises for biceps, triceps, and forearms are listed below. These workouts will pump those arms up quick and leave them looking like actual cannons on a pirate ship.
Try these lifts after your training session with the sets and reps listed above to blow your arms up this year!
- Preacher Curls
- Hammer Curls
- Zottman Curls
- Reverse Curls w/ DB or EZ bar
- EZ Bar Curls w/ 3-5; 5 lb plates on each side (4×12)
- EZ Bar Skull Crushers with 3-5; 5 lb plates on each side (4×12)
- Heavy Overhead Tricep Extensions
- Isolated Cable Tricep Push Downs
- Close Grip Bench Press
- Minute Bar Hangs
- Farmer Carries w/ KB
- Trap Bar Wrist Curls
- Barbell Wrist Curls
Having a set routine is vital to the consistency of whatever you choose to do in life. With weight lifting, we’re pushing our bodies AND mind past their normal limits on a daily basis. Your mind certainly will thank you if it has something to fall back on.
Meditation has certainly helped me as a student, athlete, friend, son, brother, and worker. I have also heard too many stories and have done too much research to not mention that your favorite athlete, your boss, and even the average Joe can and potentially has used meditation to their advantage.
Some great apps to use for mediation are Headspace and the Calm App. You can even listen to ocean waves on YouTube if that works for you and can keep you balanced. Once again, you just have to find what works best for you!
I will link some articles explaining the benefits of mediation in the articles section below!
Like I said before, you certainly have to find something that works for you. I’m certainly not saying this is exactly what you have to do but I do encourage that you form your own system to help you remain consistent and focused throughout the journey.
The extra volume can be applied to any muscle group and will work undoubtedly as long as you stay committed to it. It’s not the end all be all way to train and grow muscle, but it certainly will give you noticeable results within the first few months, especially if you aren’t used to high volume training.
Don’t worry though, you won’t continually have to do this, you can stop or restart whenever. Whenever your arms reach the size you are happy with, you can scale back on the volume. As long as you hit them at least 1-2 times a week, you will maintain that newfound muscle.
I hope this article helped you find the fastest way to get big arms, or any muscle group you’re trying to improve!
Stay hungry and get after it… Always.
If you found this article helpful, please feel free to leave any comments below!
Article on Benefits of Creatine:
Article on Hypertrophy Training:
Articles on Meditation: