Definitive Arms Training Guide



How to Get Bigger Arms FAST: 4 Scientifically Proven Methods
If you want to find out how to get bigger arms as quickly as possible… Then you should read this piece.
If you’re anything like me, one of the reasons you started lifting weights was to build big, powerful arms like in the movies.
And I wouldn’t blame you because the arms are one of the first body parts you notice on someone and can significantly improve your physique.
However, you’ve probably realized that building bigger arms is a much more difficult task and a much slower process than most people believe.

Even if you do all of the right exercises and workouts, growing your arms can be excruciatingly slow.
However, if you’re serious about maximizing your arm growth, there are a few exercise strategies that research shows can significantly speed up the process.
And that’s exactly what I’ll cover in this article so you can build bigger, more powerful-looking arms as soon as possible.
Tip #1: Work at an Appropriate Volume
The first step is to ensure that you’re performing at a high enough volume. This is critical because we know there is a link between weekly volume and muscle growth.
So, if you haven’t seen the results you’ve been hoping for in terms of arm growth, increasing the number of weekly sets you devote to arm training is likely the solution.

A 2019 study on trained men compared the effect of doing 6, 18, or 30 weekly sets for the biceps and triceps. After 8 weeks, they discovered a significant dose-response effect for biceps growth and total weekly sets, as well as a similar trend for triceps:
That is, more volume resulted in faster arm growth, which is consistent with the findings of numerous other studies.
This isn’t to say you should ramp up your volume to do as many sets as possible every week……but it does mean that gradually increasing your weekly volume for the arms can help accelerate growth.
To build big arms, for example, you can: • Add an extra set per week to your existing arm exercises (and/or add additional arm exercises) • Gradually build up to roughly 20 or more weekly sets for the biceps and triceps depending on how frequently you train them This includes indirect work from compound exercises.

When your progress becomes stagnant, reduce your volume back to what you were doing before. When you repeat the above process, this helps to reduce fatigue and re-sensitize your muscle for future growth.
Simply repeat the process outlined above, and you’ll notice a difference in your arm growth very quickly.
Tip #2: Add Arm Exercises to the Beginning of Your Workout.

Now, in most cases, you’ll want to start your workout with heavy compound exercises. However, if your primary goal is to bulk up your arms, you can and should move your arm exercises to the beginning of your workout.
This is because multiple studies have discovered a trend in which lifters gain more from exercises performed early in a session.
For example, a paper published in the Journal of Strength and Conditioning Research in 2010 compared the effects of two workout scenarios:
• Performing compound exercises prior to arm isolation exercises OR performing arm isolation exercises prior to compound exercises
After 12 weeks, they discovered that doing arm isolation exercises first resulted in significantly greater triceps growth, and a similar trend was observed for the biceps.
This finding was also replicated in another study, leading researchers to conclude that if an exercise is important for individual training goals, it should be performed at the start of the training session, regardless of whether it is a large or small muscle group exercise.
Simply put, during upper-body workouts or push-pull workouts, for example…

example back-arms-workout

…placing your arm exercises at the start of your workout can help prioritize and accelerate your arm growth.
Tip #3: Concentrate on advancing your arm exercises.
In addition to rearranging the order of your arm isolation exercises, you should focus on progressing them week by week, just as you would your compound exercises.
This is especially important when it comes to developing large arms.

As evidenced by the findings of a 2017 paper that investigated the relationship between muscle growth and strength:
Changes in performance on isolation movements appear to have a stronger relationship with changes in muscle size than changes in performance on compound movements…which is likely due to the fact that isolation movements have less of a skill component than compound movements.
Thus, from week to week, you should concentrate on two major issues…

  • Gradually increasing the number of reps per set.
  • Gradually increasing the amount of weight you can lift with arm isolation exercises….as the above progression with your arm workouts will most likely be the result of increased arm growth over time.

Tip #4: Don’t Change Exercises Too Frequently
To best implement the previous tip and achieve the best results, avoid changing up your designated arm isolation exercises on a regular basis.
The notion that you must “confuse” or “shock” your muscles into growth by subjecting them to new stimuli and exercises every week is simply not a good approach and has little validity.
The key to developing big arms isn’t just changing the types of stimuli you apply to them every week……but increasing it by forcing them to do a little bit more week after week.
Instead, you should begin by selecting the appropriate set of arm isolation exercises, which I demonstrate in some of my previous arm articles. Then, as previously discussed, repeat those arm exercises week after week with a focus on getting stronger with them.
You’ll be able to track your progress with them more consistently this way. And, in the long run, you’ll be miles ahead of the average gym-goer who is constantly “confusing” his muscles without making any real progress.
Overall, if you follow the tips I mentioned earlier, I guarantee you’ll notice significant changes in your arm growth in no time.

How to Grow Larger Arms Summary
So, to summarize the article, here are the key points to remember:
As I often say, if you want to see the best results, you must select the right exercises and variations. But, more importantly, you must correctly implement and progress them within your routine.

And by using a scientific approach, you can be confident that you’re maximizing your efforts in the gym……allowing you to build muscle (and lose fat) as quickly as humanly possible.
Using a proven approach will allow you to progress at the fastest possible rate, which is why thousands of members are seeing incredible results with the #UnorthodoxTraining programs.
You’ll get workouts, powerful nutrition tools, exercise video tutorials, resources, and so much more with Unorthodox Training Membership.

The Ultimate Dumbbell Bicep Workout for Muscular Arms
Do you want bigger biceps that pop out from under your sleeves? Fortunately, bulking up your arms isn’t difficult. In this article, I’ll walk you through the best dumbbell bicep workout that targets each part of your biceps so you can add muscle mass to your arms.
If you want bigger biceps, you must incorporate enough dumbbell bicep exercises into your workout routines. But what’s the point of free weights?
Unilateral exercises, on the other hand, are more effective at preventing muscular imbalances. Furthermore, dumbbell bicep exercises allow you to modify ‘traditional’ bicep exercises for exponential biceps growth in ways that barbells cannot.
So, if you want to learn how an intense dumbbell bicep workout can help you grow your biceps, keep reading.
I’ll go over the best bicep curl exercises with dumbbells to help you gain the size you desire. Please continue reading even if you only have access to dumbbells. You’ll get a lot of bang for your buck with this dumbbell bicep workout.

Before that, if you’re looking for a training program that will help you set up every single one of your workouts for optimal muscle growth (not just biceps, but ALL muscle groups! ), I’ve got just the thing for you. The Unorthodox Training Membership program is intended to be an all-in-one, science-based process that will get you to your ideal physique as quickly as possible but also allow it to be fun and sustainable as well. Interested? Click here for more information…

1) Concentration Curls (With Assistance Reps)
As you are probably aware, you can favor the inner part of your biceps by slightly bringing your arms in front of your body during the curl. As a result, dumbbell concentration curls are the best short head bicep exercises.
It also doesn’t just work the short head portion of your biceps. According to two EMG analyses (ACE and SuppVersity), it outperforms other common biceps exercises in terms of eliciting the most biceps activation.
Why? The researchers hypothesize that when your upper arm is pressed against your leg, you can’t sway your arm as you curl. As a result, you’re forced to use your biceps to initiate the movement rather than momentum.
The movement limitation also reduces the involvement of your front delts during each rep. As a result, you can better isolate the biceps, resulting in increased muscle activation. That’s why it’s a must-have in any well-planned dumbbell bicep workout.
However, there are a few key points to remember in order to maximize the effectiveness of the concentration curl.

1 – Take a firm grip on the dumbbell’s outer rim.

By combining arm flexion with wrist supination, you can maximize activation of the biceps’ short head.
But why am I so certain? Check out this EMG analysis.
So, how does this affect your training? Turn your wrist out to bring your pinkies as close to the ceiling as possible.
To increase bicep gains even more, grip the outside of the dumbbell rather than the middle. This grip modification will shift more weight into your pinkies.
As a result, the amount of active supination required to curl and twist the wrist will increase. And we all know what that entails. Increased involvement of the short head of the biceps, resulting in a more intense dumbbell bicep workout!

2 – Do assisted reps.

Don’t stop after your regular set is finished and you can’t perform any more reps. You haven’t finished your dumbbell bicep workout yet!
Continue the set by performing a few more reps with your non-working hand assisting you during the concentric portion of the curl. Then, during the eccentric movement, slowly lower the weight without assistance.
According to an EMG analysis, assisted reps can significantly increase biceps activation by allowing you to continue working with a weight that you would not have been able to work with otherwise.
2) Dumbbell Curls on an Incline
Excellent. You now know the best dumbbell bicep workout exercise for targeting the bicep’s short head. What about bicep curls with a long head? As many of you are aware, the incline dumbbell biceps curl is one of my favorite biceps exercises for developing a biceps peak. As it turns out, this exercise is the best seated dumbbell biceps curl for long head bicep growth.
Because of the anatomy of the biceps, you can preferentially target the long head of the biceps by performing a curl with your arm behind your body. In addition to improved long head activation, the incline dumbbell curl outperforms other biceps exercises due to its distinct strength curve. A necessary component of any dumbbell bicep workout.

The incline dumbbell curl elicits relatively high neuromuscular activation of the biceps throughout each phase of the curl, according to a paper published in the Journal of Sports Science and Medicine. This sustained activation contrasts sharply with other biceps exercises, in which the biceps are best activated at the beginning or end of the movement.
Because of the activation advantage of incline dumbbell biceps curls, the researchers and I recommend it as one of the best outer biceps exercises.
However, as with all exercises, its effectiveness is dependent on how you perform it. Here are some key points to remember.

1 – Tighten your elbows

Keep your elbow pinned and locked in place to avoid any involvement of the front delts. An intense dumbbell bicep workout will undoubtedly exhaust you.
So a few degrees of elbow movement is fine, but not to the point where your delts take over.

2 – Keep your shoulder blades tucked in.

It’s not a good idea to cheat by rolling the shoulders forward. This reduces the range of motion you put your biceps through, and you may also start to involve the traps.
Instead, as you perform each rep, keep your shoulder blades pinned back. Maintain this posture even when you start to feel tired; you’ll reduce the strain on your unwanted muscle groups and maximize your biceps’ growth.
3) Slow Eccentric Hammer Curls
Finally, I’ll go over one of the most important exercises in a dumbbell bicep workout: the dumbbell hammer curl. You might be wondering, “What’s the difference between hammer curls and bicep curls?” The hammer curl, on the other hand, targets the brachialis. It’s an essential exercise for any well-rounded dumbbell bicep workout. In addition to being responsible for the mass of the outer arm, the brachialis also pushes the biceps up anatomically.
This ‘push-up’ action aids in the creation of the illusion of a fuller and thicker-appearing arm.
How do you create this coveted illusion? Of course, by effectively targeting the brachialis. And you can do so by experimenting with your grip via hammer curls.
Because of the anatomy of the biceps, the potential for maximal force development decreases as the degree of pronation increases – and the biceps tendon winds more around the radius. As a result, the brachialis is forced to take over.
As a result, if you grip the dumbbell with a more pronated grip (as if you were holding a hammer), the tension would be directed towards the brachialis rather than the biceps.
Slowing down the eccentric portion of the curl can increase the involvement of the brachialis, according to a 2001 paper from the American College of Sports Science.
What does this have to do with your arm training? You can’t go wrong with a 5-second slow eccentric on the way down for each rep if you want bigger-looking arms. You’ll be able to isolate the brachialis much more effectively.

Putting Everything Together: Best Dumbbell Bicep Workout
So, here’s a quick rundown of the dumbbell bicep curl exercises I did. Each one focuses on a different part of the bicep: the long head, the short head, and the outer bicep.
Dumbbell biceps workout example
Here are the recommended sets and reps if you want to incorporate them into your own dumbbell bicep workout.
• Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps)
• Hammer Curls with Dumbbells: 3-4 sets of 6-12 reps (with 3-5 seconds eccentric)

Feel free to do this as a standalone workout or split it up and incorporate one or two of the exercises into your existing routines.
I would also experiment with the order of the biceps exercises. Why? Because we know that lifters typically experience greater gains for exercises performed early in a workout.
So, if your long head or outer bicep is noticeably lagging behind your short head or inner bicep, you can start with incline dumbbell curls. This way, you’ll prioritize the development of your long head.
In the long run, you’ll see more balanced biceps growth with optimized programming in a dumbbell bicep workout.
Guys, I hope you enjoyed learning about one of the best dumbbell bicep workouts out there. And, as I’ve previously stated, if you want to build muscle and stop wasting time in the gym, you must not only choose the right exercises, but you must also perform them in the most effective manner.


How to Grow Bigger Arms (4 Arms Day Mistakes Killing Your Gains)
Are your arms not growing as fast as you’d like them to? In this article, I will discuss how to build bigger arms by avoiding the four most common arm day mistakes that I see people make all the time, which are sabotaging their potential gains.
I’ll be completely honest with you. Back in the day, as you can see in the photo below, my arms had no chance of filling up my sleeves. I had no idea how to properly construct larger arms.
And I made the same four mistakes that I now see a lot of people making in the gym. I wish I had caught these errors sooner because it would have sped up my arm growth to where it is now.

So, in order to keep you from making the same mistakes I did, I’ll go over each one in detail. I’ll also show you what you should do instead so you can use it on your next arm day. Alternatively, you could just work on your arm training in general.
Before I go any further, if you’re looking for a training program that will help you set up every single one of your workouts for optimal muscle growth (not just for the arms, but for ALL muscle groups! ), I’ve got just the thing for you. Our Membership program here on Unorthodox Training is intended to be an all-in-one, science-based process! Our process is created in a way that will get you to your ideal physique as quickly as possible. And the best part? Everything is based on science. In addition to the main workout programming, the membership includes a lot of resources, tools, and other fun or useful stuff you can use on your health and fitness journey!

1) There is no variation in arm angles.
What This Error Looks Like
The first error is not varying your arm angles sufficiently when training. Back in the day, for example, almost all of my biceps and triceps exercises followed the same format:
• Biceps – Some curl variations with my elbows to my sides.
• Triceps – Mostly a mix of some form of triceps extension with my elbows to my sides.
And I believe that this is a mistake that many others make. However, you must understand that the biceps and triceps are made up of multiple heads. This means that when training, these heads can be selectively emphasized based on your arm angle.

According to research, you should vary your arm angles.
So, when it comes to how to build bigger arms, you should include exercises that vary your arm angles on arms day. This allows you to better activate and develop the biceps and triceps muscles as a whole by ensuring that each head receives the attention it deserves.
To further support this point, a recent 2019 paper compared the following two conditions:

Performing a biceps workout in which all nine sets are performed with a traditional biceps curl with the elbows by the sides.

A biceps workout in which subjects performed three sets of curls at three different arm angles while keeping all other workout variables constant.
What were the outcomes? The researchers discovered that the varied arm angle group produced the same amount of volume as the control group. But – and this is important – their biceps experienced significantly higher overall activation as a result of the session!
Although the researchers did not explicitly test it, this increase in biceps activation would most likely result in faster growth over time.
Varying Arm Angles to Build Bigger Arms.

After that, for your triceps:
• Choose one exercise in which you hold your elbows overhead, one exercise in which your elbows are by your sides, and one pressing movement, for example.
You’ll hit your arm muscles much more effectively if you structure your exercises this way. This also ensures that you emphasize each head properly.
2) Failure To Obey Exercise Order
What This Error Looks Like
The next arm day blunder that is sabotaging your gains has to do with the order in which you perform your exercises. Now, most people (including myself) perform all biceps exercises first, followed by triceps exercises on the same day.

According to research, you should switch up your exercise routine.
However, this can become a problem in the long run. Why? Because research has consistently shown that lifters achieve greater gains in muscles trained early in their workout.
Now, I used to devote all of my energy to biceps training at the start of my workouts, and that’s exactly what happened to me in the past. In comparison, my biceps began to outnumber my triceps.
At the start of the workout, I concentrated all of my efforts on biceps training. Then, because I’d be a little more tired, I’d cut back on the triceps training. Because the triceps account for such a large portion of the arm, this was obviously detrimental to my arm growth.
How to Build Bigger Arms by Altering Exercise Sequence
So, unless you really want to prioritize your biceps over your triceps, here’s what I recommend.
Every week, switch which muscle you start with. Perhaps biceps this week, followed by triceps the following week.
Over time, this allows for more balanced development of both muscles.
Alternatively, you can superset your biceps and triceps exercises. However, you must first ensure that you understand how to perform supersets. If you don’t, be sure to read my previous article on supersets – it’ll come in handy.

The Unorthodox Training Membership Program not only provides main workout programming but it also provides tools and resources so that you can stay on track in your journey! Inside the members area there is also a workout database where we provide many different workouts/ workout routines inspired by celebrities, comic book characters, anime characters and more… By staying creative and enjoying ourselves it helps to keep things fresh sometimes to make it more fun and more sustainable as part of a lifestyle!

3) Making Weight a Priority Over Form
What This Mistake Looks Like The all-too-common mistake of sacrificing form for weight comes next. Using a weight over which you have no control and must rely on momentum to move does more harm than good. Here’s why using momentum isn’t going to help you build bigger arms:

It shifts tension, and thus gains, away from the arms. And the tension is transferred to other muscle groups, such as the upper traps, which take over.

After a while, you won’t be able to tell if your biceps have actually grown bigger and stronger or if your form has deteriorated.
So, when it comes to how to build bigger arms, you must set aside your ego. Don’t be concerned about how much weight you’re lifting. Instead, focus on using and fatiguing the biceps and triceps. You’ll be able to do so more effectively if you use proper form.
And don’t think that by lowering your weight, you won’t be able to build muscle as effectively, because that isn’t the case.

According to research, you should concentrate on your form.
Subjects in a 2016 study were asked to perform unilateral bicep curls on one side of their arms with no weight for four sets of 20 three times a week. They were only told to contract their biceps as hard as they could throughout the entire range of motion.
Researchers measured the growth in that arm after 6 weeks. They had them do the other arm for 6 weeks after that. However, this time with a weight equal to 70% of their 1 rep max and a rep range of 8-12 reps.
What do you think? Both arms grew their biceps at the same rate!

How to Build Bigger Arms by Paying Attention to Form
These were untrained subjects, after all. I’m not suggesting that you start curling with no weight and get weird looks at the gym.
However, when it comes to how to build bigger arms (and overall muscle growth), activating the target muscle and putting it under enough tension during your sets is more important than the weight you’re lifting. And the most effective way to accomplish this is to use a weight that you can control.

4) Insufficient rest between sets
What This Error Looks Like
The final blunder you must avoid when learning how to build bigger arms is taking too long between sets or not taking long enough rest breaks. I’ll admit that when I was younger, all I cared about was the pump. This is why I’d do a set of curls and only rest for about a minute before starting again. And I thought this was the best option because I’d get the biggest pump in my arms and it felt like it was working.
According to research, you must get enough rest.
However, we now know that this is not the best approach. A 2016 systematic review found that resting at least a minute between sets resulted in nearly 40% more muscle growth than resting just under a minute.
More specifically, a couple of recent studies (this and this) suggest that for single-joint exercises, such as most arm exercises, you should aim for about 2 minutes of rest between sets.
This is because 2 minutes appears to be the sweet spot for maximizing workout volume, muscle growth, and strength.
How to Build Bigger Arms by Resting Enough
So, if you’re wondering how to gain arm mass, I’d recommend resting for about 2 minutes in between sets. However, you can also incorporate antagonistic supersets into your arm days. This allows you to complete your 2-minute rest period in less time.
Again, you can find instructions on how to do so in my previous article on supersets.
Okay, that’s all I’ve got. I hope you found this article useful. In addition, I hope you’ve learned how to build bigger arms by avoiding some of the blunders I made in the past. Keeping your distance from them is the quickest way to gain muscle mass in your arms.

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