ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Build Big Arms Fast

Updated on December 28, 2017
Grant's World profile image

A fellow human who loves his planet and beyond, with interests that match and never end. One life. One love. Appreciate everything.

How to Build BIG Arms as Fast as Possible

Building bigger arms is not that hard. All it takes is consistency and a little bit of effort when it comes to lifting weights.

The muscles in the arms are not that big compared to other muscles in the body like your back and legs so the effort that is required to create muscle should not be as hard in theory. Luckily in the application of building arms muscles you don't need massive amounts of weight to grow big arms.

Just remember the below quote and you will have continued success with muscle building not just with your arms but your whole body.

"Work your body not your ego"

Those six words will help you get what you want a lot easier than if you approach building muscle with an ego attitude.

Don’t worry about how much weight the guy next to you is lifting because unless you are actually in a competition you are not in a competition. You are exercising for yourself.

Okay so now let’s get right to the good stuff and why you are here taking the time to read this article.

The Arm Muscles. Biceps,Triceps and Forearms

The arms consist of three different areas, the biceps, triceps make up your upper arm and forearms are the lower portion of your arm.

I don’t really want to get into anatomy here so let’s keep this as basic as possible and tend to the task at hand. Building massive arms muscles.

What you need to know is that the exercises I am going to give you will help to build the muscles in all three of the arm muscle groups.

I will give you exercises to perform and tell you what area of the muscle you are working primarily and will also give you a set and repetition range for a guideline.

Since you want to gain muscle as fast as possible you are going to want to train your arms at least every 72 hours until you reach your goal. Make sure you are getting enough calories every day.

You want to make sure you are eating more calories in a day than what you need to maintain your current weight. If you want to gain muscle then you need to eat a surplus of calories. Don’t go to crazy though because you do not want to gain fat as well.

500 calories over what you need to maintain your weight is more than enough.

Barbell curls

How To Build Big Biceps

Biceps are easy to build and the movements to do so are very basic and straight forward.

  • To build big bulging biceps you should be doing barbell bicep curls with a weight that you can do at least 8 repetitions but no more than 12 reps. If you can do more than 12 then you need to add weight.
  • Make sure you can do at least 8 reps in every set for every exercise for all muscles you are training.
  • Since you are going to be exercising your arms every 72 hours I want you to do no more than 5 sets for your biceps and one of those sets is your first warm up set. For each set you should be progressively increasing the weight and or reps.
  • After doing your barbell curls you are to do 2 sets of dumbbell hammer curls with a weight that you can do 10 to 12 reps each set.

The barbell curls will work the bigger inner muscle of the biceps and the hammer curls will work the outer smaller head of the biceps.

How to Perform Dumbell Hammer Curls

Building Big Triceps are the Key to Huge Arms

If you don’t train your triceps or have big triceps then you do not have big arms.

The triceps take up more of your upper arm than your biceps do so it makes sense to make sure you train the triceps if you want to have big arms.

  • Sets and reps are the same here as in biceps. 5 sets and the first set is a warm up set while doing skull crushers or you can use close grip bench press instead.

  • I prefer the skull crushers. Just do one though per workout, you can even alternate these exercises every 2nd or 3rd time you train your arms. 8 to 12 reps each set.

  • Next exercise for the triceps is over head dumbbell extensions. Do two sets of 10 to 12 reps.This movement works the outer part of your triceps where the skull crushers work the two inner larger heads.

Tricep exercise called skull crushers

Overhead Db Tricep Extensions

Building Big Lower Arms Next

Don’t forget about working your forearms. A lot of people neglect working this muscle and I am not sure why. Muscular forearms are very impressive.

Instead of doing barbell wrist curls or reverse wrist curls I am going to recommend something even simpler and way more effective.

I am going to give you two exercises and I want you to alternate them each time you train your forearms.

  • First exercise is the farmers hold. I just made that name up. There is a farmer’s walk exercise where you grab the weight and walk with it for as long as you can.
  • What I want you to do is load up a barbell with a very heavy weight and I want you to grab it and lift it up off the racks or floor and just let it hang at your arms length until you can’t hold onto it any more.
  • Just stand there don’t walk. That is one set. Do three sets like this and increase the weight each time.Don't drop it, place it back on the rack.

The second exercise is just as easy.

  • You need a chinning bar or something similar. Grab onto the bar and hang there as long as you can until your grip gives way.Don't pull up just hold on.

That would be one set, do three sets of these every second forearm workout.

Farmers walk. Instead of walking just stand still.

Building Big Muscular Arms is Easier than You Think

Last thoughts on Building Big Muscular Arms

That’s it. That is a pretty easy arm workout and these exercises will work wonders for your arms. Your guns will be busting out of their shirt in no time.

Don’t forget to increase the weight slightly whenever you can do more than 12 reps for any set. If you need to add a set then go ahead. Your body will tell you what you need.

Good luck growing those pythons.


© 2010 Grant Handford


Submit a Comment
  • Erudite Scholar profile image

    Jeff Zod 

    3 weeks ago from Nairobi

    Hi Grant,

    Thank you so much for your enlightening article.

    I will start working out with weights and this article will be very helpful in growing my upper body.

  • Grant's World profile imageAUTHOR

    Grant Handford 

    9 years ago from Canada

    For sure Bendo I see a lot of dudes at the gym heaving weight around that is waaaaaay to heavy for them. They will only end up injuring themselves some day.

    Strong forearms and I like to keep my calves looking muscular.

    Cheers Bendo13,


  • Bendo13 profile image

    Ben Guinter 

    9 years ago from Colorado Springs, Colorado

    Yes, work your body not your ego! So many people injure themselves when they try to show off.

    And people seem to only want to pay attention to biceps when they live but you need to work your triceps and forearms too! If size is what matters most to you then you need to pump up your triceps most and to avoid using straps work on those forearms!

    Having big, strong forearms seems to stand out to people more than you'd think... but that doesn't mean you should try to look like Popeye!


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)