How to Grow Your Arms
Prioritise the TRICEPS!
If you’re looking to make your arms bigger and stronger, one of the most important things to remember is to prioritize your triceps. The triceps have three heads—the long head, lateral head, and medial head—while the biceps only have two heads. This means that, in total, your triceps make up a larger portion of your upper arm. Focusing on training your triceps can help create the appearance of bigger arms overall. If you want well-defined and fuller arms, don’t neglect your triceps!
Don’t Overcomplicate Your Training Routine
Some Useful Tips to Help You Get Off to a Good Start in the Gym
You don’t need to dedicate an exclusive day for arm training to see growth. Incorporating arm exercises into your regular push-and-pull workouts is a more efficient way to target both the biceps and triceps. For example, on push days, when you’re working on chest and shoulders, include triceps exercises like dips, triceps pushdowns, and close-grip bench presses. On pull days, when you’re targeting your back, incorporate biceps exercises like curls, hammer curls, or pull-ups.
By including these exercises in your regular training routine, you ensure that both the biceps and triceps are getting worked without needing to spend an entire day just for arm exercises. This approach allows you to focus on compound movements that work for multiple muscle groups while still giving your arms the attention they need to grow.
The Role of Nutrition in Arm Growth
However, training alone won’t be enough to see significant arm growth if you’re not fueling your body properly. If you are not in a caloric surplus, meaning you’re not consuming more calories than you burn, your arms will likely not grow, no matter how hard you train. Building muscle requires energy, and that energy comes from food. In order to see noticeable growth, you need to consume an additional 300-500 calories above your maintenance level. This will give your body the resources it needs to build muscle and recover from your workouts.
In addition to increasing your caloric intake, make sure you’re consuming a balanced diet that includes adequate amounts of protein. Protein is essential for muscle repair and growth, so aim for at least 1.6-2.2 grams of protein per kilogram of body weight to support your training and muscle development.
Consistency is Key
To see results, consistency in both your training and nutrition is crucial. While you may not see dramatic changes overnight, over time, your arms will become stronger, more defined, and bigger with the right approach. Keep working on your triceps and biceps, adjust your nutrition to support muscle growth, and be patient—muscle development takes time.
In summary:
Prioritize your triceps in your arm training since they make up more of your upper arm.
Incorporate arm exercises into your regular push/pull routine.
Ensure you’re in a caloric surplus to support muscle growth.
Be consistent with both training and nutrition for the best results.
By following these principles, you’ll be well on your way to stronger, larger arms!