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How to Get Bigger Arms FAST (4 Science-Based Tips)

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Rating: 4.0; Vote: 1

One of the most frequent questions I get asked is how to get bigger arms. This is an important question since big arms (big biceps and big triceps) can dramatically improve your physique. However, at the same time, most people dont realize that building bigger arms is no easy feat and is a much slower process than most people perceive it to be. Even if you choose all the right arm exercises and do all the right arm workouts, growing bigger arms can often seem painfully slow. However, if youre serious about getting bigger arms, then luckily there are a few arm exercise strategies that research indicates are able to considerably speed up the process. The first thing youll want to do is ensure youre doing enough volume and enough arm exercises in general. Research has indicated that increase the volume dedicated to your arms can speed up growth. This can be easily done by adding an extra arm exercise to your routine or adding an extra set to your arm training every week, and gradually building up to 20+ weekly sets for the arms. This includes indirect work from compound movements. Then, once progress stagnates, reduce the volume of your biceps and triceps exercises for a while before repeating the process. Next, youll want to prioritize arm development by moving your arm exercises to the beginning of your workout. Research has shown that prioritizing the arms in this way provides better results in terms of bigger biceps and bigger triceps, as opposed to performing your arm exercises last. So in a pull workout for example, move your biceps exercises before your back exercises to prioritize the arms more. Next, youll want to focus on progressing your arm isolation exercises just as you would your main compound movements. Research indicates that progress with isolation exercises is a better indicator of muscle growth than progress with compound exercises. Meaning that you need to focus on progressing your arm isolation exercises week to week, as this will be more indicative of arm growth overtime. Lastly, in order to best apply the previous tip, youll want to avoid switching up your arm exercises too frequently. This way youll be able to better track your progress with them overtime and get stronger with them week after week. Only once your progress plateaus or you get bored/demotivated of the same exercises should you consider switching it up. As I say quite often, if you want to see the best results then its vital that you choose the right exercises and variations. But, even more importantly isthat you implement and progress them correctly within your routine. For an all-in-one step by step program that optimizes your workout and nutrition based on science, head on over to the link below to find out what science-based program is best for you: WRITTEN ARTICLE: FILMED BY: Abdo Megahid Vimeo: Facebook
Date: 2022-01-03

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Comments and reviews: 10

ali
Can someone respond to my question please? I have maximized growth throughout my whole body. Triceps, shoulders, chest, back and legs. However, I don't know why my arms still look skinny from the front view. Some people tell me focus brachialis more often, some say higher weight lesser reps, other say lower weight more reps so and and so forth. I have tried all of these things within a span of one year because I know muscle growth is not quick and it takes time for new practices to show visually. But I have growth my entire body muscle wise, but my arms are still lacking. I was anorexic for about 5 years of my life, and it took another eight years to get where I am today. I'm focused, bulked but frustrated that they are not growing the way I want them to.
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Michael
I've been doing 200 curls on each arm with a 40 pound dumbbell. 10 curls on one arm then 10 on the other. Then I just repeat until I physically can't curl anymore. I usually listen to rap or rock bc working out is a pain and pleasure mix while rap and rock is also a pain and pleasure mix. I focus my energy all on my arms. Over time will I gain more muscle quick? Ill just buy a 45 pd dumbbell once it's too easy. Is this the best way to build upper body muscle? I also do 50 pushups every day in the morning. 50 pushups in the morning, 200 curls at night. Should I change anything in my routine? I always eat healthy with a lot of protein and drink a Kombucha every day.
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Catalina
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Emilie
Guys, burn fat doesn't need to be hard (I used to feel it did. I'll give you some advice right now. Search a diet plan called Okibetonic Secrets. Seriously, that course has changed my entire life. I probably should not even be talking about it because I do not want a bunch of other guys out there running the same game but whatever, I'm in a good mood today so I'll share the wealth haha.
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SIDKICK
Just wondering if there is a correlation between workout and eating right.
i tried to do curls a lot but noticed very few improvements in my biceps.
i think i had to be eating right as well or else my workout is just eating up my muscles or something.
so im thinking maybe too much exercise is counter productive when the exercise depletes more protein than gained.
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Amina
Hello there, have you considered Okibetonic Secrets yet? Just do a google search engine search. On there you will discover that an awesome suggestions about how you can lost lots of weight. Why don't you give it a shot? maybe it is going to work for you too.
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Vasiliy
Hi there, have you considered Okibetonic Secrets yet? Simply just do a search engine search. On there you'll discover an awesome suggestions about how you can lost lots of fat. Why not give it a shot? maybe it is going to work for you too.
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Gameable
I only got a single dumbbell weighing 20lbs, I put my efforts on increasing my reps coz I'm only limited with a single dumbbell and also I'm doing cardio, is that enough for me to have bigger arms?
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Honey
You can't outtrain a bad diet. I learned that the hard way training so hard and having poor results. Then I started following the Agoge diet, and I finally started seeing some amazing results.
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aaa
bro idk how to convince my mom, i want to lift weights too but then my mom comes and talks about how only dudes should do this, like stop it mom i'm having a kazuma kiryu phase
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