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How To Eat and Train To Get Bigger Arms  

Have you ever wondered how to get bigger arms and why it is essential to have them? Do you want to know what exercises will work the best? Or, have you tried other workout routines that didn’t achieve the desired results? If so, then this article is for you.


Having muscular arms is excellent for any fitness enthusiast. It makes you look good, gives you more confidence, and can even improve your lifestyle by helping with posture and general health. 


In addition to enhancing your functional fitness level, having bigger arms or a muscular upper body increases muscle endurance, reduces injury risks, and increases metabolism. 


But how exactly do you achieve big arms? Well, there are different ways to go about it. This article explains exercises and nutritional tips to help you achieve your fitness goal of bigger arms. But before that, let’s look at the parts of your arm.



Parts of Your Arm 


The upper part of the arm consists of two main opposing functioning muscles: biceps and triceps. 


Biceps Muscles


The biceps muscle is located in the front of your upper arm and has two heads separated by a tendon: the outer and the inner heads. The outer head (big) is called the long head and the inner head, which is attached to it, is called the short head. 


The biceps runs from the elbow to the shoulders, with their heads originating from the scapula and connecting to the forearm’s radius bone.


The biceps muscle is responsible for flexing the elbow and shoulder joints. It also rotates the forearm and is a prime mover during extension movements. Therefore helpful in lifting and pulling weights with your arms when training or doing your daily activities such as lifting heavy objects from floor to table. 


Triceps Muscles 


Triceps are found at the posterior compartment of the upper arm and have three heads: long, medial, and lateral heads. The long head is thicker than the others; hence you may see it in poses such as double front biceps. 


The lateral head, also known as the horseshoe muscle, is most visible in the side triceps pose, while the medial head is deeper; you cannot see it on the surface.


The primary function of the triceps is elbow flexion. All three heads cross the elbow joint and insert it into the forearm’s ulna bone.



Exercises for Bigger Biceps Muscles 


Since biceps muscles are responsible for pulling, lifting, and straightening the arm, according to a 2014 American Council on Exercise research, some of the incredible biceps workouts include curling weights towards your shoulder.


The biceps can be trained anytime during your workout routine to build muscle mass and strengthen your arms. To develop them, select a weight that will allow you to perform 12 to 15 reps of each exercise of your choice. These exercises are:


Concentration Curls 


For the best performance and appearance of your triceps muscle, concentration curls are one the most effective exercises. It hits the lateral head of the biceps, isolating the arm flexors. 


To perform the workout, sit down at the end of the bench and grip the dumbbell with one hand. Leaning forward slightly, rest your elbow on the inside of your thighs, letting the weight hang. Rest your left hand against the left leg for stability.


While staying still, slowly curl the weight up towards your shoulders. Pause for a while to let the biceps feel the exertion, then slowly lower the weight but don’t put it on the floor.  Switch arms after 12 to 15 repetitions.

Barbell Curl



Barbell curl is a classic exercise for the biceps. While exercising, ensure your body stays still except your arms and keep your back straight.


To perform, stand with your feet about shoulder-width apart and hold a barbell with an underhand grip.


With your chest up and still, core braced, and elbows tucked to your side, slowly curl the weight towards your chest while squeezing your biceps. 


Hold the position for a moment, then slowly lower the weight to its starting point before repeating it 12 to 15 times.


Biceps Chin-up 


Chin-up is an excellent exercise for toning your biceps, but it can also help you to build bigger biceps and improve the appearance of your entire upper body.


To do this exercise, stand with your feet shoulder-width apart. Grasp a chin-up or pull-up bar with an overhand grip and hold it with both hands at arm’s length in front of you. If you cannot hold it while on the ground, you may jump or step on a sturdy object to reach the bar.


With your thumbs wrapped around the chin-up bar, elbows bent, and chest out, lift your body until your chin reaches the bar. Then, lower yourself back down, and repeat for reps until failure. Work up so you can perform multiple sets. 

Standing Dumbbell Biceps Curls


Stand with your feet shoulder-width apart with a dumbbell in each hand (either side). 


Hold the dumbbells with an overhand grip with palms facing forward. Keep your head up and look forwards throughout the movement. 


With your chest up, elbows slightly bent but tucked into the sides, curl the weights up towards your shoulders as you squeeze your biceps. Lower the dumbbells to the starting position and repeat 12 to 15 reps.



Triceps Exercises for Bigger Arms


The following are the most effective triceps workouts to consider for bigger arms.


Triceps Dips



Triceps dips are a great exercise to fit into your routine. 


To perform dips, set yourself up for a tricep dip by standing between the dip bar and holding each with your hands. Lift your body parallel to the ground and suspend it from parallel bars. 


Slowly bend your knees and elbows and lower your body till the upper arms are nearly parallel to the floor. Go back to the starting position by straightening and repeat 12 to 15 times. 


Diamond Push-Up


Diamond push-ups focus on all three heads of the triceps and the chest.


Start by lying down on the floor straight and form a diamond shape with your hands. 


Lower your torso so that the chest is almost on the ground. Lift your body back to the starting position while simultaneously squeezing your chest and triceps. Repeat 8 to 10 reps.


Overhead Extension 


The exercise is done mainly using a single dumbbell. If you are a beginner, start with a lighter weight and later switch to heavy as you advance. 


Start by standing with your feet about shoulder-width apart, with your right leg slightly ahead of the left for stability.


Wrap your hands around the dumbbell handle and lift them above your head, keeping your arms straight.


Bend your elbows to a 90-degree angle and place the dumbbell behind your head. Straighten your arms slowly until the weight is back above your head.


Gently bend your elbows to a right angle (90 degrees) to let the dumbbells finish behind your head. Move the weight back to your head by Straightening your arms slowly. That’s one rep. 


Triceps Kickback 


With your hands facing inward, grasp a pair of dumbbells and slightly bend your knees. Lean forward at the hips, keeping your core engaged and your back straight so that the upper torso is nearly parallel to the ground.


With your arms closer to the sides, bend your elbows, so the dumbbells move next to your chest’s side. Lift the forearms slowly while maintaining your upper arms steady. Pause for a moment, then flex your elbows till the dumbbells are near the chest in the initial position. Repeat 12 to 15 times.



Nutritional Tips for Bigger Arms


Whereas the necessary exercises are essential for developing bigger, stronger arms, you have to pay attention to your nutrition. Focus on consuming healthy meals to enhance your muscle-building.


You might restrict the effectiveness of your arm-building workouts if you don’t provide your body with the necessary food.


When striving toward bigger arms, consider the following points:


Increase Protein Intake


Protein is your building block—it helps build lean muscle mass, which means more muscle. Muscles are what give you that lean physique and bigger arms you’re looking for. It also speeds recovery during the workout.


Eat a whole food diet with lots of plants and animals. This will ensure that your body gets all the amino acids it needs for growth. Such foods include lean meat, salmon or tuna, chicken breast, low-fat dairy products like milk or yogurt, eggs, beans (dried), and lentils.


The daily recommendation of protein for building muscles is 1.4 to 1.8 grams per pound of your body weight.


Increase Complex Carbohydrates Intake 


Complex carbohydrates are crucial for muscle building. They provide your body with energy and fiber that sustains you as it makes you stay full for a long-time.


Complex carbohydrates include broccoli, spinach, Brussels sprouts, quinoa, brown rice, pasta, oatmeal, and corn.


Stay Away From Simple Carbohydrates 


Simple carbohydrates are found in foods like cookies, cakes, and soda pop. These foods don’t have as much fiber as complex carbohydrates, but they have more calories and sugar that have no nutritional value. This can result in rapid weight gain when consumed in excess amounts. 

Eat Healthy Fats


Healthy fats are the best energy source for muscle growth, so include them in your diet. If your body lacks fats, it will burn protein, causing a loss of muscles.  Good sources of healthy fats include nuts, fish, avocados, and olive oil.

Drink Plenty of Water 


Water is essential for your body, and it helps you stay hydrated and avoid dehydration. It’s also crucial for building muscle mass because it helps increase muscle size by helping trigger the release of hormones like testosterone and insulin.


Drinking water before working out will also help you recover after a workout session. It helps flush out any lactic acid build-up in your muscles that can lead to soreness or injury.


So drink plenty of water to keep your body hydrated and functioning properly during workouts.

Don’t Skip Calories


Eating enough calories is essential to gain muscle mass and losing fat, so don’t skip meals or eat less than you need. 






So, how do you get bigger arms? You get bigger arms by doing the right exercises, eating a balanced diet, and training hard. Don’t forget to let your muscles rest and recover between workouts. Also, avoid overtraining!


By following the tips in this article, you’ll be well on your way to bigger arms that are muscular, toned, and capable of competing with the pros. 


What are you waiting for? Start your workout today.






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