How To Get Big Arms: Everything You Need to Know

a vector image of a man performing a bicep pull up

If you are looking at how to get big arms, you are likely going to stumble into an entire world full of misinformation and falsehoods.  

There is so much bad information out there surrounding fitness that makes any new leads hard to believe, and this can hinder your progress quite substantially.  

As a solution to this problem, we have decided to create a comprehensive guide listing everything you need to know when it comes to how to build big arms. Let’s get right into it.  

Here’s How to Get Big Arms  

To give you a straight answer to how to get big arms; it’s going to take some work.

Learning how to build bigger arms is incredibly simplistic in nature – there truly is nothing complex about muscle growth and hypotrophy.  

Although, just because it is simple does not mean it is going to be easy.

If you are looking at how to build arm muscle, you are going to have to follow a workout routine for at least a couple of months to see any results while also eating in a caloric surplus, and this is just something that most people are not willing to do. 

We will go into both of these factors later on in this article; but just know that a minimum time requirement of three months is going to be needed if you actually want to build bigger arms.  

If this is not something that you are willing to do and you are just looking for a shortcut, then you are going to be sorely disappointed.  

With that being said; let’s take a look at the real way to get big arms.  

How To Eat To Gain Muscle 

First and foremost; we need to talk about diet.

Everyone in the fitness industry stresses just how important diet is, and this is for good reason. Without a good diet, you will make zero progress. 

You can do as many bicep curls as you want, but you are not going to gain muscle on your arms if you do not have your diet in check. 

So, how do we eat to gain muscle? Luckily, it’s pretty simple.  

First, you need to find out how many calories you need to eat in a day in order to maintain your current body weight.

There are a variety of resources online that will give you a rough estimate of this, so just go to a calorie calculator, input your results, and see what your maintenance calories are. 

After you know how many calories you should be eating in a day, you need to bump this up by 250.

This is because this puts you in a calorie surplus, an essential state to be in if you are looking to build big arms.  

On top of this, you also need to eat a lot of protein.

Many people overstate just how much protein is needed to build muscle, but as a good rule of thumb, 1lb of protein for every 1lb of bodyweight will more than suffice.  

That’s it. These are the only two things you need to look out for with your diet if you are looking to build bigger arms.  

To make things easier on yourself, it would be a good idea to just create a shopping list that meets both of the aforementioned requirements and just eat the same things most days.  

This takes the guesswork out of the process, reducing the chances of you giving up.

You should aim to make this meal plan as delicious as possible – there is no rule saying you have to only eat chicken and broccoli like many people assume.  

As long as you are in a calorie surplus and eat a lot of protein, you can eat whatever you want. 

Follow a Good Workout Routine  

Now that you have got your diet in check, we can take a look at the next step of how to get big arms; following a good workout routine.  

As you would expect, working out is a vital piece of the puzzle when it comes to bigger arms, and anyone who tells you differently is likely trying to sell you something.  

Many people assume that lifting weights is a complex process that requires a ton of planning and organisation.

This is exactly why you see articles listing “the top six moves for bigger arms”, making you think that you are going to need a whole roster of different exercises just to build your arm muscles. 

This is simply not the case.  

You can build big arms with as little as 2-3 exercises. While there are a ton of exercises out there that will work, the main two that we would like to showcase are skull crushers and bicep curls.  

Skull crushers target all three heads of the tricep, allowing you to grow monstrous triceps that bulge out of your shirt, while bicep curls grow what you would expect.

These two exercises are all you need to build bigger arms.  

However, that’s not to say that you should only do these two exercises. To build a well-balanced and strong physique, you need to hit all major muscle groups such as back, chest, arms, legs, and shoulders.  

While we won’t go in-depth on how to create a full workout routine, we will give you five exercises that will allow you to hit all of the aforementioned muscle groups just in case you are interested: bench press, tricep extensions, shoulder press, pull-ups, and bicep curls.  

Whether you choose to build up your entire body or just your arms is up to you, but there is one more thing you need to know either way.  

The main aspect you need to look out for when lifting weights or doing calisthenics is progressive overload, an essential component of lifting that allows muscle building to occur. 

This simply means increasing the number of reps or the weight of a certain exercise whenever you can in order to continue to build muscle and strength.  

As long as you are pushing yourself and increasing the weight or number of weights whenever you can, you will be golden.  

It’s also worth noting that you should generally perform exercises in sets of 10-12 reps to achieve the best results, and that you should always leave at least one day before working out a muscle group you worked out again.  

For example, this could mean that you do 12 bicep curls, rest for 2-3 minutes, and repeat 4-5 times, leaving at least one day in between working out your biceps before doing it again. This applies to every exercise you do.  

As for where you can work out, the world is your oyster. Most people choose to go to gyms, so this could be a good option for you if you live close to one.  

However, working out at home is also a perfectly viable option. Many calisthenic exercises can be performed with no equipment at all, meaning you can just get started right away.  

There is also a ton of inexpensive equipment that can allow you to do the best dumbbell workouts for bigger arms at home if you so desire.  

Building bigger arms is possible for anyone, no matter the person or the circumstances.  

How To Get Big Arms – FAQs


How To Build Big Arms Fast?

To build big arms fast, you need to eat in a caloric surplus, eat a lot of protein, and follow a good workout routine.

However, it is important to note that even with these tips, it is still going to take a couple of months to see results.

Is Building Big Arms Over 50 Possible?

Yes, building big arms over 50 is possible.

As long as you eat right, get enough protein, and focus on progressive overload while working out, you can still build big arms even over 50.

What Are The Best Exercises For Bigger Arms?

The best exercises for bigger arms are dumbbell curls and skull crushers.

These exercises combined target all muscle groups in the arm, meaning you will get maximum development.

How To Build Arm Muscle?

To build arm muscle, you need to eat in a caloric surplus, follow a weightlifting routine, and eat enough protein.

Anyone can build arm muscle – it just takes a little time and effort.

To sum things up; anyone can get bigger arms if they are willing to put in the effort to work out and eat in a caloric surplus over a long period of time.

It doesn’t matter about genetics, gender, or height – anybody can get bigger arms at home if they desire.  

However, it is worth noting that this pursuit is going to take some time. While there might be a ton of queries out there like “how to build big arms fast” or “15 minutes for bigger arms”, this isn’t possible. This is just the truth.  

The only reason people would try to convince you otherwise is if they are trying to sell a product that doesn’t work or are just not knowledgeable on the topic themselves.  

Fortunately, learning how to get big arms is simple enough, and while it might not happen as quickly as you would like, it is more than possible.

If you would like any more information on how to get big arms as well as improve your physique in general, don’t be afraid to check out the rest of the content on MovingForwards related to this topic.

Good luck.