ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Get Big Arms Fast With A Full Body Workout Mass Building Routine

Updated on June 30, 2013

Get Big Arms

Trying to get big arms can be a struggle if you're a hard gainer - which is pretty much most of us. The temptation is to work your arms a lot, since this seems like the logical solution, but you'd be better off doing full body workouts and having maybe one day a week when you concentrate on arm development.

The big mistake I made when I began working out and was trying to build up my skinny noodle arms was this: I only did biceps workouts. The biceps are only a third of the muscle mass of your upper arm. Even if you've got big biceps - that's still not a lot.

Secret solution one: If you want to get big arms, work your triceps. They form two thirds of the muscle mass in your upper arms. Do triceps exercises.

Bench Press

Doing bench press? Use a spotter.
Doing bench press? Use a spotter. | Source

Do Big, Compound Movements For Mass Gain

My second big mistake was that I did mostly curls and other isolation exercises, when what you really want for mass gains is a full body workout, with whole body exercises - big compound movements which involve all the major muscle groups.

The squat, for example, uses the whole body. Your legs, butt and quads may be the focus of the exercise, but every part of your body is called into play to stabilize the weight and lift it up and down. You can't neglect the whole body just to work on one part of it and expect to make big gains.

Remember - every exercise that requires a pulling motion from your arms works the biceps. And every exercise that requires you to push works the triceps. If you're doing basic compound movements, you're already working your arms as much as they need to be worked.

Secret solution two: If you want to get big arms, remember that mass gains come through compound movements and proper diet and rest.

Two Exercise Moves For Big Triceps

Want to get big arms? Do the bench press.

Load a barbell with weight you can handle but which provides a challenge over six reps. The last rep should be tough. Try 80% of your single lift maximum, and adjust if necessary. If you're using a barbell and bench rather than a Smith machine, use a spotter.

Lift the weight and lower it to your chest. Drive it up, but don't lock out your elbows. Make sure the movement is clean and controlled, and don't arch your back. If you have to wrestle with the weight on the first rep, it's too heavy. This is not about proving what a beast you are, it's about building muscle. Take off some weight and start again.

Aim for six reps, with the last one making you work hard. Do three sets of six and rest between sets.

After the last bench press set, go straight to an overhead pulley machine. Stick a pin in the weight stack - and choose less weight than you think you can manage. Attach a rope handle to the cable, and, facing away from the pulley, grasp it over your head. Step out, lean forward, and straighten your arms to raise the stack. Let it back down, then straighten your arms again. Go for ten reps. The first one will feel ridiculously easy. The last one won't.

This will work your triceps something fierce, particularly if you go straight to it from the bench press.

Secret solution three: You want to get big arms? Do this twice a week for a month.

Biceps Workouts - Weight Training Exercises For Big Arms

How To Get Big Forearms

Lastly, what about the rest of your arms - the bit between elbows and wrists? We've taken care of your whole upper arms, and there's another hub here that goes into detail about building a pair of shoulders to match. Be a shame if your spindly little T.Rex forearms let the side down.

Have no fear. You need only two things: a chin up bar, and a set of really heavy dumbbells.

You use the chin up bar to do... chin ups. That simple. I find they really work the forearms, especially with the overhand, pronated grip. Can't do chin ups? Work up to them with the lat machine, using the 80% of maximum lift times three sets of six reps routine.

Use the heavy dumbbells to provide resistance when you're taking a short walk across the gym floor. This exercise is called the farmer's walk, and it works your whole body. Take two equal weights, as heavy as you can lift, and grip them tightly at arm's length. Then slowly and steadily walk across the gym floor with them. Simple as that. Put them down at the far end, turn, pick them up again and walk back. A whole body exercise that also works your forearms hard.

How to perform the Farmer's Walk

Work Hard - Rest Easy

Remember to eat well, eat more often, and get all the quality sleep you need. Exercise is only part of the story - you build muscle when you're resting.

Secret solution four: Joint pain and fatigue are Nature's way of telling you to ease up. Working through pain and bodily stress won't help you build muscle - it'll do the opposite. Want to get big arms? Make sure you get enough rest.

The Simple to Apply Muscle Secrets for Big Arms!


Submit a Comment

No comments yet.


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)