Tips for bigger arms?

[MinoTarTar]

So I'm working on packing some size onto my arms and have a few questions.
First off is it true that your triceps are the majority of your arms (therefore training triceps hard = bigger arms)?

Also, it seems to me that wide grip barbell curls work the short head of biceps, and narrow grip works long head of biceps. Is it true that working the short head of the biceps (aka wide grip) makes the arms more developed/bigger?

And finally, what are some general tips on getting bigger arms? (Exercises etc.)

Thanks in advance guys

[i666]

First off, welcome to Bodybuilding.com

DIPS! DIPS! and MORE DIPS! They are the "squat" for the upper body. Mount the bars, keep your body as perpendicular to the floor as possible, lower your body until your arms are at right angles and press back up. Add weight as often as you can. Either using a belt to hang plates or by crossing your ankles and holding a dumbbell with them.

The Triceps muscle complex takes up two thirds of your arms overall size, so; if you want big arms... go heavy on the dips! Use heavy dumbbell hammer curls to develop the outside of your biceps(wouldn't worry so much about wide curls) and tie your upper arms into your lower arms and whatever you do... DON'T NEGLECT YOUR FOREARMS! Your forearms are on display EVERY time you wear short sleeves. For those, superset barbell wrist curls and wrist extensions EVERYDAY. Five supersets a day Monday through Friday taking the weekends off will add about a solid inch to your forearms in about six weeks.

BUT! You wont get anything unless you're willing to put in the work, LOTS of hard work. That, and eating enough QUALITY food to grow.

BUT! Truth be told... there is NO way to quick size. It takes patience, dedication, and a BOAT load of hard work. I can't reiterate enough about the hard work, it is ESSENTIAL!

Good luck OP!

[cha89]

What he said ^ giving him my poor reps

[Slaugh]

yes train your triceps, theyll get your arms huge

i started doing narrow grip bench press about two months ago and my triceps have been growing super fast. give it a shot!

[mmafighter1294]

Agreed with working triceps. Be sure to include overhead work to work the long head.

[Grabre]

Use heavy dumbbell hammer curls to develop the outside of your biceps(wouldn't worry so much about wide curls) and tie your upper arms into your lower arms and whatever you do...

Hammer curls primarily target the brachioradialis, not the brachialis/long head of the biceps brachii, so I would still be sure to incorporate other kinds of curls (e.g. wide grip). Otherwise solid advice.
Edit: Also yeah, your triceps make up something like 60%-70% of your arm, so make sure you train them hard!!

[oldballs]

Don't forget to work your chest

[alexb650]

1. Triceps are 2/3 of your arm mass so keep that in mind.
2. Don't ego lift
3. Have your diet in check and eat a surplus.

That kinda goes for all muscles.

[map84]

Your forearms are on display EVERY time you wear short sleeves. For those, superset barbell wrist curls and wrist extensions EVERYDAY. Five supersets a day Monday through Friday taking the weekends off will add about a solid inch to your forearms in about six weeks.

I'm really surprised to see several members of this forum agreeing with this, I think doing 5 supersets of wrist curls a day M-F is a terrible idea. Twice a week maybe, like Monday AND Friday, but not Monday through Friday.

[chris139ryan]

As stated above concentrate on triceips as well as biceips your arms will grow

[Malfurion]

So I'm working on packing some size onto my arms and have a few questions.
First off is it true that your triceps are the majority of your arms (therefore training triceps hard = bigger arms)?

Also, it seems to me that wide grip barbell curls work the short head of biceps, and narrow grip works long head of biceps. Is it true that working the short head of the biceps (aka wide grip) makes the arms more developed/bigger?

And finally, what are some general tips on getting bigger arms? (Exercises etc.)

Thanks in advance guys

Focus on making progress on your compounds and eating at a surplus. No amount of isolations will make your arms big if your chest/back/shoulders are small/weak.

And don't forget about forearms, the single most aesthetic muscle group in the body (imo). I personally hit them hard twice a week on my pull days with deadlifts, heavy shrugs, and reverse wrist curls.

[Newbiees]

No amount of isolations will make your arms big if your chest/back/shoulders are small/weak.

Lol what? You can't grow arms if the rest of your body is weak?

[Malfurion]

Lol what? You can't grow arms if the rest of your body is weak?

You can get some size gains, but they won't grow significantly out of proportion.

[jeremyacox]

So I'm working on packing some size onto my arms and have a few questions.
First off is it true that your triceps are the majority of your arms (therefore training triceps hard = bigger arms)?

Also, it seems to me that wide grip barbell curls work the short head of biceps, and narrow grip works long head of biceps. Is it true that working the short head of the biceps (aka wide grip) makes the arms more developed/bigger?

And finally, what are some general tips on getting bigger arms? (Exercises etc.)

Thanks in advance guys

Yes triceps of your arm so focus on them more than biceps in my opinion. For example on arm day I do 4 exercises for triceps and 3 for biceps.

I wouldnt worry about finding illusions to make the arm bigger from a certain angle, just lift hard to make it grow. I do heavy hammer curls, EZ bar curls and barbell curls and made great progress even on my last cut. However, dont forget these are isolation movements and for biceps, heavy rows and back work incorporate biceps as well and you can lift more weight with those movements than just a curl.

What helped me out tremendously for my arms was first off dips as those work almost your whole upper body and once you can start to add weight to them, its like magic to see the growth. Currently working out with 155 lbs of extra weight on them and it is my favorite exercise. For the biceps, try reverse grip on some back work like pulldowns and rows and it will add mass as well.