Big arms. We all want them. Every day in the gym you’ll see fellas pounding out curls for the girls, trying to build up their arms.
The thing about arms is that for some guys they are easy to build, for other guys they are hard to build. Next time you are in the gym you can take a look around and you may notice a few things.
- Guys that have big arms will typically have a small chest and will typically have narrow clavicles
- Guys that have big chests will typically have small arms and will typically have wide clavicles
- Guys that have both big arms and big chests look phenomenal, but they are few and far between
Personally, I fall into the big chest, weak arms category. My biceps just don’t like to grow. Not to mention my arms are long as hell, like the wings of an Eagle. I don’t have any sort of biceps “peak” whatsoever and my wrists are so small that my 85lb girlfriend can almost wrap her thumb and middle finger around them.
I was not blessed in the arms department. Even with this lack of “arm genetics” I have built my arms to a decent size and routinely receive compliments about them.
I believe I have found the solution for building big arms even if your “arm genetics” are subpar. That solution is building thickness. Since my arms do not have any sort of nice shape or impressive peak, and never will, the only thing I can really do is make them as thick as I can.
The way you build arm thickness is…..
Hammer curls will build thickness in your brachialis and brachioradialis muscles, making your arms bigger and thicker, even if they don’t have a good “shape” to them.
Step 1 – Hammer Curls
They are called hammer curls because you hold the dumbbells like you would hold a hammer. Perform hammer curls one arm at a time, left arm, right arm, left arm, right arm repeat. Like you’re hitting a nail with a hammer, but slower. Be sure to squeeze your upper arms at the top of the movement for maximum pump effect.
I like to finish my arm workout with 2-4 burnout sets of hammer curls. The best rep range is 8-12 reps. You want to pick a weight that is challenging but one that will allow you to get all your reps in. It is perfectly acceptable to cheat on the last 3-4 reps of your set. I can now do this exercise with 75 lb dumbbells for 10-12 reps, but I will usually stick with 45 lb dumbbells for my sets. Pick whatever weight is challenging for you, doesn’t matter if it’s 25 lbs or 45 lbs or if you use pink dumbbells. This exercise is more about the pump, it’s not a strength exercise, and you should feel a tight pump at the end of your sets.
Step 2 – Take the Right Supplements
There is only so much size and thickness you will build naturally, and if you have been training hard n’ heavy for 3+ years you have likely reached your genetic limit. To put on size over your natural limit you will have to use not-so-natural methods.
There is an over the counter product called Anafuse that will put slabs of thickness on you, but it’s not a joke product like creatine or protein powder. It’s a real deal hormone manipulator and should not be trifled with. Before you use Anafuse you should have been lifting for 3+ years and be minimum 22 years old and you should be serious about getting bigger. Ff you don’t have a real interest in getting mucho bigger you can skip this step.
Step 3 – Shave the Hair
One tip to make your arms look bigger and badder:
SHAVE THE HAIR!
I know it sounds homo but I don’t care. Hairy arms hide the veins and make your arms look dirty. I have hairy arms, I had hairy arms for damn 30 years, I shaved them finally and they started to look good. My arms never looked good until I shaved the hair and then they instantly looked good.
Rather than shaving all the time you can use a hair removal cream called Veet to remove the hair. You simply rub on the cream, wait 10 minutes, and then scrape off the hair with the scraping tool that comes in the box. I suggest you have your girly friend do this for you because it’s boring but she probably enjoys doing things like that. You can purchase Veet online or at any local drug store or supermarket.
An example workout routine
I will typically work biceps and triceps together, I don’t like hitting “bi’s” one day and “tri’s” another day. Arms is arms and I work them as a whole.
For biceps and triceps I will typically start out with one exercise I can go heavy on, pyramiding weight up with each set for one final heavy set. Then I will drop the weight down for my next 2-3 exercises and concentrate on the pump.
Barbell curls, 5 sets – 1 set by 20 reps, 1 set by 15 reps, 1 set by 12 reps, 1 set by 10 reps, 1 set by 8 reps (going UP in weight with each set)
Dumbbell curls – 3-4 sets by 12 reps
Hammer curls – 3-4 sets by 12 reps
Close grip barbell bench press 1 set by 20 reps, 1 set by 15 reps, 1 set by 12 reps, 1 set by 10 reps, 1 set by 8 reps (going UP in weight with each set)
Skullcrushers 3-4 sets by 12 reps
Rope pulldowns 3-4 sets by 12 reps
…and that’s all she wrote, bub. Arm day is finished and now you can go enjoy your coconut smoothie with added egg whites. If you’ve got an arm workout that you are already happy with just toss in a few sets of hammers curls at the end and thicken those guns up.
With a little down and dirty American work ethic and proper supplementation you can transform those spaghetti arms into something you can be proud of.
Until next time,