August 18, 2020 6 min read

Many of our customers have asked us how to get bigger arms - we've put together a detailed 6-week plan to increase your arm size. In this article, we're going to cover several areas that play an essential role in getting the arm muscles to grow. We're going to cover:

  • Arm workout plan
  • Diet and nutrition
  • Supplementation
  • Rest and sleep

Let's go over each topic and what you need to do to get those biceps and triceps to increase.

Big Arms Workout Plan

If you want your arms to grow, you're going to have to train them frequently with the right intensity. Most people train triceps with chest and biceps with back, but during this plan, you'll be dedicating two workouts per week to just arms.

By doing just arms during a workout session, you'll be able to focus directly on the biceps and triceps. During each workout, you will be performing 3 exercises for triceps and 3 exercises for biceps.

You must perform each exercise with the correct form and posture. The proper muscle must be activated during an exercise, so train heavy but keep tight form.

Add our arm workout into your routine once or twice per week for the following six weeks. If you're new to training, perform it once per week. If you've been lifting for a while and your arms won't seem to grow, perform it twice per week.

Before starting your big arms workout, make sure to warm up properly. I like to do two sets of 20 repetitions of the first exercise I'm doing as a warm-up. By doing so, you will warm up the joints and get the blood flowing to the muscles.

Let's go over the workout plan for big arms.

1. Skullcrushers


Tricep skullcrusherRepetitions: 8 - 12
Sets: 4
Rest between sets: 45 - 60 seconds

The workout will start by focusing on the triceps. The reason the focus is put on the triceps is that they are bigger than the biceps. Massive triceps will make your arms look bigger.

The first exercise will be skull crushers, a great movement to target the entire triceps. Lie down on a flat bench and lower the dumbells in a 90-degree angle towards your face.

Keep your elbows tight and perform it for 8 to 12 reps with a total of 4 sets. Don't go too heavy on skull crushers; you want to keep everything smooth.

It can be performed with both dumbells or an EZ-bar, whichever has your preference.

2. Triceps Cable Pushdown


Repetitions: 6 - 8
Sets: 4
Rest between sets: 45 - 60 seconds

Once you've done your sets of skull crushers and plenty of blood flowing to the triceps, it's time to move onto our second exercise to build bigger arms.

The next movement will be the tricep cable pushdown. It's another excellent exercise to help you develop the entire triceps and get you those big arms.

Face the machine and grab the cable bar. Keep a straight posture, position your arms, and elbows against the side of your body.

Push down the bar and make sure your elbows stay in place so that your tricep performs all the work. We're going heavier on this movement with 6 to 8 reps with a total of 4 sets.

If your elbows are flaring out, lower the weight. You need to go heavy, but not too heavy where you are sacrificing weight over the correct form.

3. Dips


Repetitions: 6 - 8
Sets: 4
Rest between sets: 30 - 45 seconds

By now, your triceps should already be pretty fatigued. With this last movement, we're going to finish them off and break down the muscle fibers even more.

The last exercise for this muscle group is dips. The triceps dips can be performed in a machine like pictured above, or with bodyweight.

During this movement, make sure to press out of the triceps. Perform it for 12 to 15 reps at 4 sets total. After you've finished these sets, it's time to move on to the other muscle group, the biceps.

4. Incline Dumbbell Curl


Repetitions: 8 - 12
Sets: 4
Rest between sets: 45 - 60 seconds

Now that we've hit the triceps from different angles with plenty of exercises, it's time to start with the biceps.

First, perform two sets of incline dumbbell curls with a lightweight for 20 repetitions. These sets aren't included in the four working sets; they're just warmups to get some blood flow going.

After warmups, it's time to start your four working sets. Get yourself stationed on an incline bench at a 45-degree angle. Keep your back straight and have the dumbells rest by your side.

Lift the dumbbells with your palms up towards the shoulders, as if you were performing a regular dumbbell curl.

Incline dumbbell curls are a great way of isolating the biceps. Perform this exercise for 4 sets at 8 to 12 reps. Keep about 45 to 60 seconds of rest in between every set to keep your intensity high.

5. Barbell Curl


Repetitions: 6 - 8
Sets: 4
Rest between sets: 60 seconds

Next up, we have the barbell curl, an excellent movement for building big biceps. Grab a barbell with an underhand grip and stand up straight.

Curl the weight up to your chest and flex your biceps at the top of the movement. Lower the weight smoothly and repeat for 6 to 8 reps with a total of 4 sets.

It's quite an intense movement; therefore, we are grabbing one minute of rest between each set.

Keep your back straight, and don't swing the weight up. Remember, you want to break down the muscle fibers in the biceps - not in a different muscle group. Implement this tip, and it will help you get bigger arms

6. Hammer Curl


Repetitions: 12 - 15
ets: 4
Rest between sets: 30 seconds

The last exercise in this bigger arms workout is the hammer curl. It's a solid movement that targets both the biceps and the forearms.

Stand up straight and grab a dumbbell in each hand. Let them hang by your side with your palms facing towards your body.

Raise the dumbbell about 90 degrees and slowly lower it back down. Keep repeating this and make sure you're not swinging the weights back and forth. You want to keep performing strict repetitions.

For the hammer curls, we're going to perform 12 to 15 reps with a total of 4 sets. The rest is only 30 seconds between each set, so you'll be giving it your last bit of energy.

That was the last movement in our bigger arms workout plan. Even though the training isn't everything, it still plays an important factor in muscle growth.

We're going over a few additional areas that will explain how to get bigger arms fast.

The Importance Of Diet And Nutrition

People often overlook the importance of diet and nutrition. They don't eat enough, yet they are training hard but not seeing any progression.

If you are not providing your muscles with fuel, they aren't going to increase in size.

For your arm muscles to grow, they will need plenty of nutrients and, in particular, enough protein. You're going to need to get in at least 1 gram of protein per pound of bodyweight to optimize muscle protein accretion. (1).

Protein can be found in food sources such as eggs, chicken breast, whey, and cottage cheese.


What I'm saying is you will have to find out how many calories your body needs to grow. You can use a macro calculator to calculate how much you need.

Remember, guys, you can train all you want, but if you're not providing your muscles with the nutrients it needs, you won't see the results your after.

Once you start to combine a proper diet, intense workout routine, and plenty of rest, that is when you'll begin to make drastic progress.

Will Supplements Help Get Bigger Arms?

Supplements can help you get bigger arms, but what's more important is that you fix your diet and training first.

Once you've nailed down those two, you can add bodybuilding supplements to accelerate muscle growth.

We have several clinically backed products that can help you reach your goals faster. Our best-selling muscle-building supplement is Sapogenix, which is available in a 4-week and 8-week cycle.

You can check out our other supplements for muscle growth by clicking here. We have many different products available to help you become the best version of yourself.

If you're looking for something to boost your workout sessions, try adding in a pre-workout supplement or EAA supplement. They help with increasing energy, pumps, and power.


Building bigarms won't happen overnight - it takes consistency. With that said, you can get fast results if you prioritize training and dieting.

With our 6-week bigger arms workout plan, you'll be able to make significant results. But, you will also need to eat right for your arms to grow.

It is possible to add in supplements to help you bigger arms. There are several natural anabolic supplements such as Laxogenin and Epicatechin that have been shown to work.

If you have tips on how to get bigger arms, share them in the comments.

Leave a comment

Comments will be approved before showing up.