Which, in essence, makes sense.
In certain circles it’s frowned upon because it’s not functional, doesn’t necessarily improve performance and it’s most likely done so in vain.
And I’d say that makes sense as well.
As you can see there are two sides to this coin. I’m writing this because I understand the want and need to improve your physical appearance.
I’ve been training clients for 5+ years, and the one thing I’ve learned is 99.9% of the population has an underlying vanity driven goal.
There is nothing wrong with that.
With the current state of media, functional training nazi’s and fat shamming, it’s almost deemed inappropriate to train for aesthetics. To which I say, whatever.
You can train however you want.
If you have a particular goal and want to improve your physique, I got your back.
It’s a common concern for many men and to be honest, I know what it feels like to be insecure about my arms. It has always been a goal of mine to increase the size of my arms because I hate the gap between my arm and shirt sleeve.
It took effort, consistency and time to get my arms to a point where I’m fairly satisfied.
Over the course of my training life, I’ve gathered some pretty good rules when it comes to getting bigger arms.
Here’s what you need to know:
1. Give Arms Their Own Day AND Do Them Twice A Week
You do nothing else on these days.
First, devoting a full day to just biceps and triceps allows you to focus on one thing and one thing only. You want to maintain intensity throughout the whole workout. Splitting or total body movements won’t keep the focus on your arms.
Second, I’d recommend going higher volume one day (8-12 reps) and lower volume the other day (4-6 reps). The low rep day is crucial as it will force you to go heavier. Traditional squatting, deadlifting, and benching programs utilize low rep, heavy weight for a reason.
To put on muscle.
This can apply to additional muscle groups like biceps and triceps.
Lastly, make sure you get at least 72 hours between sessions so you can recover. Do total body workouts, cardio, other splits, or cross fit. Just make sure you give them plenty of rest.
2. Focus A Tad More On Triceps
It’s cliche, but it’s true. The triceps are bigger than the biceps. Therefore, it covers more space of the upper arm. If they get bigger, your arms gets bigger.
I’m a fan of close grip benching along with neutral grip dumbbell bench pressing first, then shifting the focus to various machine or lighter weight extension movements (press downs, overhead extensions, dips, etc.).
Another thing to keep in mind, switching your grip from over hand to under hand or whichever way does NOT make a difference. Many times I’ve heard, and I’m sure you have too, that switching your hand grip will target the triceps differently. That’s simply not the case.
Elbow extension whichever way your hand is, is still elbow extension. Your triceps don’t activate differently, and you don’t engage them anymore or any less.
Try extending your arm with palms up, neutral, and down. It’s all the same.
It’s fine to switch grips just to mix it up because of boredom, but overall it’s not going to have a different effect.
Lastly, add a tricep movement or two more during your workout, or at the end of your workout.
3. Get Lean/er
I’ll clarify, getting lean won’t make your arms bigger, but they will make the appearance of your arms more prominent. The more cut your arms are, the more “jacked” they will look. This gives off the impression that you have good/big arms.
Getting lean/er should always be your goal. If you start reducing body fat and hitting the arms hard, then you will not only get bigger arms, but they will be much more visually appealing.
More than likely you won’t have access to a thick bar, so this is where fat gripz come into play.
These bad boys double the thickness of the bar so holding onto it immediately becomes a challenge. You will find out quickly that you’ve never trained this way before as your arms/forearms will be on fire. Starting out you won’t be able to lift as much as you had in the past.
Fat Gripz will target your weak points, most likely your forearms and grip strength. Both of those things are vital for strength and size.
Weaker grips and forearms = weaker biceps and triceps.
Use Fat Grips on barbells, dumbbells, pulls up and press downs.
These are some things that I’ve done that have produced results that I’m happy with. I don’t always train arms twice a week as that is no longer my focus.
You must understand that effort, consistency, and time will ultimately produce your results. Doing all of this half-assed, every so often won’t get you anywhere. In fact, don’t do that with anything in life or you’ll be stuck in a shitty place.
Hope this helps.