Health and Fitness

4 Easy Tips for Bigger Biceps and Triceps

There is no secret way to get bigger arms, it is always going to take a lot of work.

However, that doesn’t mean it is impossible.

If you utilize the proper training strategies, there is no reason you can’t build bigger biceps and triceps quickly.

Aside from using a lot of supplements which could cause health issues in the future, there are other simple tips you can take advantage of to make the process of building bigger arms easier.

If you are interested to know about these tips, keep reading below!

Tip 1: Focus on Compound Movements First

If you seriously want to add a lot of muscle to your body, dumbbell curls aren’t going to do anything for you.

Isolation exercises are great for building a lot of size, they are more useful for shaping and sculpting muscles.

If you really want to build bigger arms, make sure you are doing heavy-compound exercises.

Examples of good exercises to build bigger arms include:
• Bench Press
• Overhead Press
• Chin-ups
• Pull-ups
• Deadlift
• Squat

If you are surprised to see two “lower body” exercises on this list, don’t be!

Squats and deadlifts are as important to building a big upper body as anything else. These exercises stimulate growth hormone and testosterone, which are necessary hormones to produce muscle.

Using a steady-diet of compound exercises in your training routine is essential to build bigger arms!

Tip 2: Eat for Your Muscles!

When I said that it takes a lot of work to build bigger biceps and triceps, I didn’t mean only in the gym!

To truly add size to your muscles, you are going to need to eat like you mean it.

One simple guideline is to eat 1.5x-2x your bodyweight in grams of protein per day. If you do so, you can be confident that your body has enough fuel to build muscle on your arms.

Foods that are high in both protein and healthy dietary fats are especially useful for building muscle. Dietary fats are vital for balancing your hormones and helping your body function correctly, making foods high in healthy fats extremely valuable.

Salmon and hemp are two excellent examples of foods that fit this mold.

Your body needs a certain amount of carbohydrates, but probably not as many as you would believe.

For energy, your body truly does prefer to run off healthy dietary fats.

“Simple” carbohydrates should be eaten directly after training for the most benefit, and they should be avoided at most other times of the day.

Fruits, vegetables, nuts, beans, lentils, and oats are all examples of carbohydrates that can be eaten more often.

Everyone needs a slightly different diet to be completely successful, just tinker with these general principles and make sure to eat like you want to build muscle!

Tip 3: Use Thick Bar Training!

Thick bar training is one of the easiest ways to stimulate more muscle growth in your arms.

Thick bar training causes more of the muscles in your arms to contract, and it also takes pressure off your joints and ligaments.

If you don’t have a thick bar at your gym, a pair of Fat Gripz is a portable version that works extremely well.

Fat Gripz are inexpensive and replicate the training benefits of thick bar training almost perfectly.

If you want to learn more about how you can use Fat Gripz or thick bar training to build bigger arms, check out

Tip 4: Use the Correct “Isolation” Exercises!

I said before that dumbbell curls are not going to build huge arms for you, and that is still true.

However, isolation exercises are important at various times. The key is to do your best to pair them with a form of functional or compound exercise, so that they benefit your body in more than one singular way.

For example, you can pair dumbbell curls with pull-ups to seriously challenge your arms!

If you train like this, isolation exercises are very useful.


Concluding Thoughts

As you can see, it is not difficult to build bigger arms if you want to.

In fact, there are some easy changes such as adding thick bar training to your routine that require no extra effort than you would normally!

At its minimum, you will always have to put in effort at the gym.

After you are consistently doing that, the tips listed above will surely help you build your biceps, triceps, and more!
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