How to Build Big Arms

Tired of having the smallest biceps in the gym? Are you longing for Hulk Hogan's 24-inch pythons? Do you feel like you want to effectively wear a muscle shirt and not just cut two large holes in your T-shirt so your armpits can breathe? There are ways to increase the size of your arms with a few simple yet challenging exercises. This article will show you how to build big arms

Things You'll Need

  • Sets of dumb bells 5 to 75 pounds
  • Weight bench
  • Protein shakes
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Instructions

    • 1

      Get access to a set of weights and a weight bench. You'll be focusing on using dumb bells. They can build your arms faster than a bench press bar because they force each arm to carry its own load. The weight bench will bring some gravity into the exercise routine because some exercises will require you to lie down.

    • 2

      Add a protein shake to your diet. Protein shakes will help your muscles recover faster from the miniature muscle tears you create when building your arms. Make sure you get shakes that are going to be beneficial to your goal. Don't overdo, though, and leave out any other nutrients and foods that you need.

    • 3

      Start with the basic bicep curl (see other articles on eHow for learning proper form). Pick a weight that you can comfortably curl 10 times in 15 seconds without feeling any fatigue. Then add at least 10 pounds to that or the maximum weight that will allow you to do at least 2 curls. Curl that weight on each arm as many times as you can. When your biceps fatigue, drop the weight 5 times and curl it as many times as you can. Do this until you have reached 5 or 10 pound bicep curls.

    • 4

      Do triceps extensions next. It is just as important to build triceps muscles as it is for your biceps. Use the same technique as mentioned in Step 3 for bicep curls by using the maximum weight for 2 extensions and then dropping the weight down in 5 pound increments.

    • 5

      Sit on the bench with a dumb bell in each hand. Lie down with your upper arms parallel to the floor and your forearms at a 90 degree angle facing upward. Hold the weights parallel to your upper arms, palms facing away from you. Push the weights straight up in the air and down, careful to keep your hands in as straight a line as possible. You should feel all the weights coming down on your forearms. Do a set of 10 but, on the last three, take twice as long to go up and down. Rest for 30 seconds and repeat.