Starting with the fundamentals is necessary to create enormous arms as rapidly as possible. The most effective method for gaining muscle mass is to combine resistance training with a diet high in protein-rich foods. It is by far the most efficient approach. You may give your biceps an additional boost by performing any one of the following five workouts:
- A Chin-Up Position
- Performs Extensions While Lying Down with a Dumbbell
- Bench Presses with a Close Grip (Close Grip Bench Presses)
- Skull Crushers
- Concentration on the Triceps with Pushdowns
First, you should determine how many times you must repeat each exercise to get the desired results. For example, if you want stronger biceps, you should do chin-ups daily with 10-12 reps for three sets. It would help if you did this exercise every day. Altering the order in which you perform the exercises in your routine will provide greater variety and help you maximise your workout. Even though it does not necessarily attract women (or men, for that matter), many guys are interested in learning how to strengthen their biceps and acquire massive arms, regardless of whether or not it attracts women. It is the case even though it does not attract women.
They are adamant about going outdoors with their firearms anytime, even when it gets dark. And fact, when someone asks you to think of a very “swole” man, the enormous cannons Arnie probably possessed in the movie “Predator” will come to mind rather than Conor McGregor or a ballet dancer. It is because “swole” is a term used to describe a person with a lot of muscle mass. It is because the action film Predator is largely regarded as being among the most iconic films in the genre’s history. Arms that are huge, toned, and defined, particularly those with bulging biceps, have traditionally been viewed as a sign that individuals take care of themselves by attending the gym. First, large, toned, defined arms are easier to see than flabby. It could be because arms tend to protrude from t-shirts and are generally on exhibit more than other body parts, such as the abdominal region or the legs.
How To Warm Up
Do you want to increase your muscle mass in just two weeks significantly? Because of this, each repetition of every workout is vital, and as a result, you need to warm up before you start. It will ensure that you begin your first set ready to go, reaching your goals and drawing as many muscle-building advantages as possible from your workout. Not only will it reduce the risk that you will experience an injury, but it will also ensure that you will reduce the likelihood of sustaining an injury. When practising chest presses, as in the workouts below, it is even more important to warm up because once you start your session, it will be fast and full-on, and you will regret the absence of sufficient preparation work when you struggle through the opening exercises. The routines that are provided below feature supersets. To get started, you should do a series of dynamic stretches, similar to the easy warm-up routine at the gym. It will get the muscles all over your body moving and ensure you are ready to tackle the second stage of your warm-up, which will be more targeted to the activity you will engage in after this one. It would be best if you got the muscle that will be recruited ready for action, and there is no more effective way to do so than by executing one or two sets of each exercise in your programme with very light weights or maybe no weights at all. There is no other technique to accomplish this as an effective goal. It will prepare the muscle for the activity that it will eventually perform. If you have the luxury of time, you can start raising your working weight until you reach the level at which you will begin your first workout set. If you do not have the luxury of time, you can start increasing your working weight immediately.
Exercises For Biceps
Your biceps brachii, or your biceps, is a two-headed muscle that runs from your shoulder to your elbow. It stretches from the front of your upper arm to the back of your upper arm. It can be found on the underside of your upper arm, closer to the front. It is the principal muscle used in actions that include lifting and pulling with the arms, such as pulling a rope or lifting weights. Pulling or curling weights up towards your shoulder was one of the most efficient ways to strengthen your biceps, in a study carried out in 2014 by the American Council on Exercise (ACE). This finding shouldn’t come as a surprise to anyone. When you perform these exercises, you should use a weight that allows you to finish between 12 and 15 repetitions of each exercise while preserving correct form. To begin, you need to do one set of each exercise between two and three times a week, with a minimum of one day of recovery between your biceps workouts. You should be able to gradually build up to executing two to three sets of each exercise as your strength grows. It should be something that you can do.
Close-Grip Bench Press
Five sets of 8, with 30 seconds of rest between each set.
Why: When you take a narrow grip, most of the work is moved from your breast to your triceps. It is because your breasts are smaller than your triceps.
How: While prone, grab a barbell with your hands slightly wider than shoulder distance apart. After bringing the bar to your chest, you must press it back to the beginning position to complete the exercise correctly.
Concentration Curl
In the ACE experiment, the researchers compared the efficacy of eight distinct biceps workouts to determine which was most effective in producing the desired effects. The concentration curl was the exercise that stimulated the body’s muscles to the greatest extent, and it was also the exercise that most effectively built muscle. The study’s authors believe it is the most beneficial exercise for the biceps because it separates the muscles in the biceps more than any other workout.
To do a focus curl:
- Position yourself at the edge of a level surface, then spread your legs like a V.
- Repeat the motion while holding a dumbbell in one hand and bending forwards at the waist slightly.
- While doing this, ensure that your palm is directed towards the middle of your body and that your elbow is positioned against the innermost part of your thigh.
- Put the hand or elbow of your free hand on the leg opposite of the one you support yourself with.
- You should keep your upper body still while slowly curling the weight towards your shoulder. This motion should be done in a controlled manner.
- You should be able to finish the curl with your palm towards your shoulder if you make a tiny turn of your wrist as you lift your arm.
After allowing yourself to feel the strain in your bicep for one minute, pausing for a moment so that you may do so, and then gradually dropping the weight, you should continue the exercise. Nevertheless, it would be best if you didn’t put it down on the ground until you’ve finished the final repetition of the pattern. Switch arms and continue after completing the following sequence 12–15 times.
Underhand Lat Pull-Down
Five sets of 8, with 60 seconds of rest between each set.
Why: Because your biceps have to work much harder when you use this grip than when you use an overhand grip.
How: Pull the bar before you until it touches your upper chest. At the same time, retract your shoulder blades and keep your chest as high as possible. Then, get back to the beginning.
EZ-Bar Triceps Extension
Sets of four reps and ten minutes of rest
Why: It allows you to focus on your triceps and challenges them across the entire range of motion. Avoid throwing off your form by lifting too much weight.
How: Maintain a tall stance while holding an EZ bar over your head with arms straight and a grip that is overhand and shoulder-width apart. After bringing the bar down behind your head, return to the starting position by stretching your arms straight.
Cable Curl
In addition to the basic motion, a few alternative motions can be utilised when performing cable curls. These motions are known as variations. For example, you can use a low pulley device attached to a wire and a handle attached to it. This alternative is also available to you. You could also use a resistance band if you can securely attach one end of the band to a fixed object. It would allow you to perform the exercise safely. It is the only circumstance in which the utilisation of a resistance band is required.
For a cable curl with one arm while standing:
- Stand a few feet from the pulley machine while holding the cable handles with your palm facing forwards and your elbow close to your side. Position yourself so that your elbow is near your side.
- Position the foot that is opposite the hand that is curled somewhat in front of the other foot. Doing so will help you gain greater stability in your position.
- Make a gradual arc with your arm, bringing your palm closer to your shoulder.
- You should be able to feel the strain in your bicep if you hold the curl for a short time and then release it.
- Carefully return the handle to its starting position after making any necessary adjustments.
- After completing 12 to 15 reps on one arm, transfer to the other and repeat the exercise.
EZ-Bar Biceps Curl
Sets of four reps and ten minutes of rest
Why: Doing so allows you to get solid exercise for your biceps without putting undue stress on your wrists.
How: Keeping your feet shoulder-width apart and maintaining a high posture while grabbing an EZ bar with your underhands is the key to success in this exercise. Bring the bar up to your shoulders, pause for a second, and then carefully and under control, bring it back down to where it started. Squeeze your biceps at the top of each rep while lengthening your triceps. It will help you build your biceps more effectively. Perform this movement throughout the entirety of the set.
Rope Triceps Press-Down
Sets of 3, repetitions of 12, and a rest period of 30 seconds
Why: Because the cable keeps tension on your triceps throughout each rep’s lowering and lifting aspects, your triceps will remain actively engaged throughout the exercise. Why: The cable strains your triceps throughout each set’s lowering and lifting phases.
How: Get near a cable machine and grab hold of the ropes with your palms facing outward. Position yourself such that you can easily access the machine. After bringing your arms up to a perfectly straight position by pulling the ropes down, you should begin the exercise again from the beginning. Maintain a position in which your elbows are close to your sides.
Barbell Curl
When working out your biceps with this tried-and-true exercise, it is essential to keep your back in a neutral position and refrain from moving any portion of your body other than your arms. Again, because you want your biceps to perform the bulk of the work, it’s conceivable that you’ll start with less weight. But, again, it is because you want your biceps to do most of the work.
To perform a barbell curl:
- When standing, make sure there is a spacing of about a shoulder’s width between each of your feet.
- As you hold the barbell, be sure that your arms are by your sides and your palms are facing outward.
- Exhaling while curling the barbell up towards your chest is a movement that should be performed slowly. Lifting the barbell should involve your arms; you should keep your chest still.
- After maintaining the position for one second, slowly return the barbell to its starting position using proper form.
- Repeat this procedure between 12 and 15 times.
Rope Hammer Curl
3, 12, and 60 seconds of rest between sets and reps.
Why: Because the cable maintains a continuous tension, training your biceps requires significant effort from you.
How: Curl up to the level of your shoulders while maintaining a close touch between your elbows and sides. Return to the starting position of the exercise after you give your biceps a quick squeeze.
Chinup
For the activity known as a chin-up, you will need a stable chin-up bar that is elevated to a point where your feet cannot touch the ground even when your arms are completely extended.
To do a chin-up:
- As you stand below the chin-up bar, place both hands on your chin and stretch both arms up so your palms face you. It will be your starting position.
- Put both hands on the bar, and grab hold of it. Then, you may run, leap, or climb a few stairs to reach the bar.
- Get a good hold on the bar, then wrap your thumbs around it to strengthen your grip. It will help you keep your body under control. Try crossing your legs in this manner if you’d like to experience a sense of increased steadiness.
- While slowly bringing your torso forward and bending your elbows, you should also exhale all the air out of your lungs.
- It would be best to focus on keeping your elbows in front of you while allowing your biceps to draw you up to the point where your chin contacts the bar. It would help if you did this while keeping your arms straight.
- Before attempting the manoeuvre again, give yourself a moment to rest, then gently return to the position from where you started. If you were successful the first time, you should try the manoeuvre again.
A Word On Nutrition
The process of growing muscle demands a lot of energy, and your body is going to need the correct nourishment for it to not only be able to get you through the workout but also to recover and repair the muscle fibres so that it can continue to grow. Keith said, “If you’re not taking in the correct meals, then you may do all of the arm workouts you want, and you still won’t have bigger arms.” “The most natural reaction for your body will try to retrieve energy from the carbohydrates you have stored. However, the ultimate effect will probably be a decline in total muscle mass, which is the last thing you want to happen, ” she adds. It is crucial to have a sufficient diet to fuel your workouts and gain muscle effectively.
According to Keith’s recommendations, you should consume roughly one gramme of protein for every pound of your body weight per day and between one and three grammes of carbohydrates for every pound of your body mass daily. Ingesting the necessary foods is one way to accomplish this aim; however, you can also accomplish this objective by supplementing your diet with various protein drinks, bars, and snacks, all of which make it easy to bring the required amounts of protein aboard. Again, this goal can be accomplished by ingesting the right foods. Try something like Huel, an all-encompassing meal replacement system, to see if it works. “Because you pay attention to what you put into your body, you can perform an aggressive arm training programme because you have the fuel you need. If this is your first time engaging in physical activity, diving headfirst into a mass and strength training programme is probably not the perfect idea. Because of this, you should always ensure that you are training at a pace and level that is appropriate for both you and your fitness experience, as he explains.
Other Exercises For Arms
The triceps brachii, more commonly referred to as just the triceps, is a group of three muscles that may be located near the back of the upper arm. Therefore, they are sometimes called the “back” of the upper arm. These muscles are between the shoulder and the elbow on either side of your upper arm. Your shoulder will get stronger as a result, and your arm will become more stable as a result of that. According to the findings of a study carried out by ACE in 2012, the following exercises were deemed the most beneficial for growing stronger and more defined triceps.
Barbell Curls
Sets: 3 Reps: 10
Your biceps are the muscles that provide the “popping” sound when you perform the typical power stance, and this workout is designed to target those muscles. If you have never lifted weights before, you should begin by taking a barbell, which is a long bar with weights attached to both ends. It will be your starting point. After that, ensure you stand tall and grip the barbell so your knuckles face upward. When you start this exercise, the barbell should be against your thighs, and your knees should be bent slightly. Then, with a steady and controlled motion, pull the barbell up towards your chest. After that, perform another slow and controlled movement to lower the barbell until it rests on your thighs.
Hammer Curls
Sets: 3 Reps: 10
The biceps might benefit from another great workout known as the hammer curl. First, get hold of two dumbbells in each hand, and stand upright with your arms by your sides. It will be your starting position. Next, put the dumbbells up against your thighs with the pointed ends pointing toward your face. You will keep your upper arm still as you raise the dumbbells to your chest and ensure it remains where it points forward for the entire exercise. You have just finished one iteration of the workout and still have nine more to go (in addition to two more sets – hey, we didn’t say this would be easy). You will receive this point if you continuously move the dumbbells back to your sides.
Triangle Pushup
The ACE study found that the triangle pushup is the most effective exercise for training your triceps out of all the triceps workouts included in the study. This conclusion was reached after comparing the effectiveness of various triceps exercises. In addition, the fact that you only use your body weight to complete this workout is, without a doubt, the most beneficial aspect of the move.
Performing pushups in the form of a triangle:
- When you are in the standard pushup posture, the only parts of your body that should be touching the ground are your toes and your hands.
- Place both hands in front of your face so that the tips of your forefingers and thumbs are in contact with one another. It should appear as though you had a triangle formed between your hands.
- Ensure your torso and legs remain straight as you lower your body in successively smaller increments. Your goal should be to get your nose so close to your hands that it practically touches them.
- Push yourself upward while being careful not to arch your back or allow it to sag to return your body to the beginning position.
- Repeat this procedure between 12 and 15 times.
If you discover achieving this goal is too difficult, try performing triangle pushups instead. In this exercise variation, your knees are on the ground while your chest remains contracted.
Tricep Kickback
The results of the ACE Study indicate that tricep kickbacks come in a close second to triangle pushups when it comes to giving a thorough workout for your triceps. You can also practise this exercise by concentrating on one arm at a time and switching to the other after completing a set with the first arm. Another option is to alternate between the two arms throughout the workout.
To execute a tricep kickback exercise:
- While holding a dumbbell in each hand, make sure your palms face each other. In addition, you should only very slightly bend forwards at the knees.
- Bend forwards at the waist and keep your back straight while turning your upper body forward until it is almost parallel to the ground. It should be done while keeping your core engaged and keeping your back in a straight line.
- While keeping your arms close to your sides and bending your elbows, bring the dumbbells up to the side of your chest until they parallel the floor. Again, keep your arms close to your sides.
- Try straightening your forearms as gently as possible while keeping your upper arms fixed.
- After a brief break, bend your elbows until the dumbbells are back in the starting position, which should be close to your chest. Continue this motion until the dumbbells are back in the starting position.
- Repeat this procedure between 12 and 15 times.
- If you work with one arm at a time, you should pause between sets, swap arms, and continue working out.
Tricep Pushdowns
Sets: 3 Reps: 10
This workout is fantastic for developing the triceps, the muscles at the back of the upper arms. Triceps are the muscles that are generally erroneously disregarded when one is trying to build larger firearms. You can utilise the cable pull-down equipment at the gym to achieve this goal. Alternatively, if you have the financial means, consider purchasing a multi-gym designed specifically for home use. It would help if you started by grabbing the bar with your elbows bent and your knuckles facing upward. After that, set the weight on the machine so it is easy to operate. After that, you will move the bar down to your thighs, concentrating only on your triceps to strengthen them. By keeping your elbows in a position that is close to your body and maintaining this position throughout the exercise, you can ensure that your triceps are the muscles that experience the most amount of exhaustion. The next thing you’ll want to do is slowly pull the bar back up from where it was resting on your thighs to where it was resting on your chest. At the same time, keep your elbows bent as you did at the beginning of the exercise.
Overhead Extension
An overhead extension only requires a single dumbbell during the entire movement. When you begin this exercise routine, you should start with a lighter weight and gradually work your way up to a larger weight as your body becomes accustomed to the routine.
- You need to have your feet about the width of your shoulders apart to maintain your balance, and you need to have one foot slightly in front of the other. You can also do this task while seated on a bench if that is more convenient.
- Take the dumbbell’s handle in both hands and wrap them around it.
- Raise the dumbbell over your head until your arms are parallel to your body and at a straight angle to each other.
- You may move the dumbbell behind your head by progressively bending your elbows back until they form a ninety-degree angle.
- Extend your arms slowly and within your control so the weight may be held above your head again.
The Bottom Line
It is vital to conduct exercises that focus on both the biceps and the triceps to achieve the desired goal of developing larger arms. You should strive to work these muscles at least two or three times each week, and as your strength improves, you should increase the number of repetitions and sets you to accomplish for each exercise. In addition, you should ensure that your regimen includes workouts targeting your legs, shoulders, back, chest, and core and activities that generally increase your muscles in those regions. It is of the utmost importance to adhere to a diet rich in complex, nutritious oils, protein, and carbohydrates that also provides adequate calories to fuel your activities. Therefore, adhering to a predetermined food schedule and carrying out targeted workouts are essential.