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Build Big Arms

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How to Build Big Powerful Arms

Itís every manís dream from childhood to look like ďThe RockĒ Dwayne Johnson when they wear a tight t-shirt. Having big, strong arms isnít just attractive to the ladies but itís also great for self-confidence.

Besides looking good, powerful arms are good for carrying stuff and opening those tight jar lids!

If you have thin flabby arms and want to change that, here is how;

Understand the Physiology of Arms

Most people donít know the difference between the different muscles in their arms. Knowing this and what needs to be worked out to get big arms is crucial.

Biceps are on top of the arm and they pull while triceps are below the upper arm and their job is also to pull. The lower arm has flexors that curl the wrist and extensors responsible for extending the arm.

These muscles should be exercised separately, alternating from one to another.


Bodybuilding requires a lot of energy, and burning fat is not the same as losing weight. Itís very important that you eat more than usual and get a regimen that is special for muscle building. This means they should take 1 gram of protein and 2 grams of starch for every pound they weigh.

Someone who weighs 200 pounds should eat 200 grams of protein in a day and 400 grams of carbs. Eat a lot of red meat and cereal if you want to see great results.

This doesnít mean you shouldnít load up on vitamins; you need to take on more fruits and veggies than usual and if possible get supplements of every nutrient you can think of. Finally drink a lot of water and always have a protein shake with you.

Weight Lifting

Though there are many ways you can build impressive arms, lifting weights is the most effective and fastest method.


         Do 3 sets of standing barbell curls and repeat 6 to 8 times

         Do incline dumbbells curls the same way

         Do 3 sets of preacher curls 6 to 8 reps

         Finish with standing alternate dumbbell curls 3 sets of 6 reps


         3 sets of lying barbell triceps extension

         3 sets of close-grip bench press or overhead press

         3 sets of dips of 6reps

Fore Arms:

         Lying cable curl of 20 reps

         Triceps push down of 20reps

         3 sets of dead lifts of 6 to 8 reps

Rest Time

Rapid growth of muscles happens when youíre resting not when working out. Ensure you work out only two or three days in a week and rest the arms the other days. During workout days, make sure you do nothing else strenuous after you leave the gym. 30 minutes of weight lifting is enough to avoid injuries.

Tips for Building Big Arms

         Work out in the morning as opposed to evening

         Repeat the sets at least 6 to 10 times

         Donít rest between sets and exercises on workout days

         Use the weights you can and increase this as you become stronger

Building strong arms requires hard work and commitment. You can do it at home with dumbbells, dips and push-ups. Be creative and make it up as you go.

About The Author

Having created the Crazy Gain website, Kevin Hodges is focused on helping people build muscle and stay fit and healthy. Exercise isnít always easy but once youíre motivated and have seen the results, it becomes part of your lifestyle!

To see more articles like this and learn more about muscle growth and fitness, click here and visit the website.



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