How to Get Big Arms - Turn Those Sticks Into Big Strong Guns
One of the top skinny guy requests has to be "how to get big arms". A pair of big strong "guns" not only look impressive but can help you look a lot tougher and bigger too.
Here I'm going to show you how to get big arms with 3 great exercise that will not only build you bigger arms muscles but super strong ones too. Before I get into them there's just one point that I'd like to clarify...the best way to build muscle and increase strength is to work multiple muscle groups at the same time with compound exercises and lift heavy weights - ideally free weights rather than machines since these require you to use the smaller stabilising muscles that really add to your overall strength. The following exercises are compound exercises that will give you bigger stronger arms and an incredible upper body.
Ok, let's do it!
How To Get Big Arms Exercise #1 - Bench Press
The classic bodybuilder favorite this is one of the ultimate upper body exercises and superb for building big strong arm muscles.
Lie flat on a weights bench and place your hands a little over a shoulder-width apart in an overhand grip. Lift the bar off the rack and lower until it is just above your chest, then push it back upwards but don't lock out your elbows. Don't bounce it off your chest as this can cause injury and place extra stress on your shoulders.
Perform 3 sets of 6-10 reps (the weight should be heavy enough to make your last rep on each set almost impossible).
How To Get Big Arms Exercise #2 - Pull-Ups
Pull-ups are one of the great staple exercises that can be done anywhere...in the gym, at home, or even in a playground like Rocky Balboa! :)
The beauty of the pull-up is that it relies on brute strength in your arms, shoulders and back. If you find them too difficult try using one of the weighted machines at the gym until you build up enough arm strength to do them without assistance.
The varieties of pull-ups that can be performed are almost endless. Wide-grip to work the back and lats more; close-grip to work the upper arms; overhand grip to work the triceps; underhand grip to work the biceps.
When you get more advanced you can put on some ankle weights, a weighted vest, or hold a dumbbell between your feet for extra effort.
Do as many as you can until failure, and try to better it each time. You'll soon see that you get bigger arms pretty quickly.
How To Get Big Arms Exercise #3 - PushUps
A golden oldie this is my all-time personal favorite exercise. It's still one of the best upper body exercises going and can be performed just about anywhere that has a floor :)
Again, like pull-ups the variety is make them so great. Try mixing it up with wide grips, close grips, inclined, one-armed, and anything else you can think of. This will keep your body guessing and force it to get bigger and stronger.
Doing pushups on your knuckles not only helps you to get bigger arms but can also save your wrists from injury. Make sure you use a mat underneath to prevent scuffing your knuckles.
The key to success with push-ups is consistently increasing the number you do each time and performing them regularly, with variations included. You'll be amazed at how quickly your body responds.
Source