How to get huge arms (tips for arm growth and definition)
Summary
TLDRIn this fitness-focused video, Joel offers five essential tips for growing bigger arms, emphasizing the importance of compound lifts like rows and bench presses for bicep and tricep development. He suggests varying volume, rep ranges, and frequency, with a focus on the 8 to 12 rep range for optimal growth. Joel also highlights the benefits of shorter rest periods and intensity techniques like drop sets for increased blood flow and lactic acid buildup. Additionally, he advises on the significance of strapless back training for forearm and bicep growth, and the importance of focusing on contraction and stretch during bicep and tricep exercises for maximum muscle engagement.
Takeaways
- 💪 Focus on compound lifts like rows and bench press for arm growth, as they engage the arms fully and stimulate size increase.
- 🏋️♂️ Modify compound lifts to target arms more directly, such as using a close grip on lat pulldowns to hit biceps.
- 📈 Prioritize higher rep ranges (8 to 12 reps) for arm exercises to optimize muscle hypertrophy and detail.
- 🔄 Experiment with different rep ranges and training frequencies to find what best supports arm growth for your individual response.
- 🏋️♀️ For exercises like hammer curls, consider heavier weights and focus on strength to stimulate growth, especially in the brachioradialis.
- 🕒 Utilize short rest periods (30 to 90 seconds) between sets to increase blood flow and lactic acid buildup in the arms.
- 💥 Implement intensity techniques like drop sets, cluster sets, and supersets to maximize the pump and growth stimulus in the arms.
- 🤚 Emphasize contraction and squeezing at the peak of bicep movements to enhance muscle activation and growth.
- 🤲 For triceps, balance the focus on both contraction and stretch during exercises to ensure full muscle engagement.
- 👐 Engage in strapless back training to naturally incorporate forearm and bicep work without relying on straps for assistance.
Q & A
What is the main focus for growing your arms according to the video?
-The main focus for growing your arms is to concentrate on compound lifts, which are exercises that involve multiple muscle groups and provide the majority of arm size gains.
Why are compound lifts emphasized for arm growth?
-Compound lifts are emphasized because they engage 100% of your arm strength, forcing the muscles to adapt and grow to handle the increased workload.
What are some examples of compound lifts that can help grow arms?
-Examples of compound lifts that can help grow arms include rows and bench press.
How often should one train their arms according to the video?
-The video suggests that arms can be trained several times a week, similar to shoulders, and one can have two dedicated arm days or include arm exercises at the end of chest and back workouts.
What rep range is recommended for arm exercises?
-The video recommends an 8 to 12 rep range, with 10 reps being the sweet spot for a good mix of time under tension, mechanical tension, and blood and lactic acid buildup.
What is the significance of intensity techniques and rest intervals in arm training?
-Intensity techniques and shorter rest intervals are significant for arm training because they help accumulate blood and lactic acid in the muscles, leading to a better pump and growth.
What is the role of volume and frequency in arm workouts?
-Volume and frequency play a role in arm workouts by allowing for more muscle stimulation and growth through consistent and varied training.
Why is strapless back training recommended for growing arms?
-Strapless back training is recommended because it increases the activation of the forearms and biceps, leading to better development of these muscles without relying on assistance from straps.
How should one perform bicep exercises for optimal growth?
-For optimal bicep growth, one should focus on the contraction phase, actively squeezing and flexing the bicep as hard as possible.
What is the importance of contraction and stretch in tricep exercises?
-Both contraction and stretch are important in tricep exercises because they target the full range of motion of the tricep muscles, leading to balanced development.
What is the significance of focusing on the stretch in tricep exercises?
-Focusing on the stretch in tricep exercises is significant as it targets the tricep's function to extend the elbow, leading to a more effective workout and growth.
Outlines
💪 Tips for Growing Your Arms: Focus on Compound Lifts
The first paragraph introduces the video's focus on arm growth, specifically targeting the biceps. The speaker, Joel, emphasizes the importance of compound lifts such as rows and bench press for arm development. These exercises are crucial as they engage the entire arm, leading to significant size gains. Joel suggests that while isolation exercises like bicep curls do contribute to arm size, their primary role is in detailing and shaping the arms. He also recommends adjusting back and chest exercises to better target the arms and shares a personal example of how changing his lat pulldown grip helped engage his biceps more effectively.
🏋️♂️ Volume, Rep Ranges, and Frequency for Arm Growth
The second paragraph delves into the specifics of training volume, rep ranges, and frequency for arm development. Joel suggests that arms, like shoulders, can handle a fair amount of training stress, indicating that dedicated arm days or additional arm exercises at the end of chest and back workouts can be beneficial. He highlights that most arm exercises respond well to higher rep ranges, particularly between 8 to 12 reps, with 10 reps being optimal for balancing time under tension, mechanical tension, and blood flow. Joel also discusses the importance of form and tempo, recommending a moderate pace for arm exercises to maximize growth.
🚫 Intensity Techniques and Rest Intervals for Optimal Pump
In the third paragraph, Joel discusses the role of intensity techniques and rest intervals in arm training. He advises against long rest periods, suggesting that shorter rest intervals of 30 to 90 seconds can be more effective for promoting blood and lactic acid buildup in the arms. Techniques such as drop sets, cluster sets, and high-rep sets can enhance the pump and contribute to arm growth. Joel also shares a personal training strategy of supersetting biceps and triceps exercises to maximize blood flow and stimulate growth.
🤚 Strapless Back Training for Stronger Forearms
The fourth paragraph focuses on the benefits of strapless back training for forearm and bicep development. Joel points out that many people use straps during back exercises, which can reduce forearm activation. By performing strapless rows and pull-downs, individuals can better engage their forearms and biceps. He also recommends specific exercises like hammer curls and reverse curls to target the forearms effectively.
🏋️♀️ Emphasizing Contraction and Stretch in Arm Exercises
The final paragraph provides advice on how to perform arm exercises for optimal growth. Joel stresses the importance of focusing on the contraction phase for biceps, suggesting that actively squeezing and flexing the bicep can help accumulate more blood and promote growth. For triceps, he notes that both the contraction and stretch phases are crucial, recommending a full range of motion and a pause at the bottom of the stretch for maximum effectiveness. Joel encourages viewers to experiment with these techniques to enhance their arm training and growth.
Mindmap
Keywords
💡Compound Lifts
💡Volume and Rep Ranges
💡Frequency
💡Intensity Techniques
💡Rest Intervals
💡Biceps
💡Triceps
💡Strapless Back Training
💡Forearms
💡Poins and Noow
Highlights
Tip number one for growing your arms is to focus on compound lifts like rows and bench press.
Compound lifts are responsible for 70% of arm gains, not isolation exercises like bicep curls.
Increasing bench press strength in any rep range can help grow arms.
Tweaking compound lifts, such as using a close grip for lat pulldowns, can target arms more effectively.
Tip number two is to manage volume, rep ranges, and frequency for arm workouts.
Arms respond well to higher rep ranges, specifically 8 to 12 reps.
10 reps is the optimal range for a balance of time under tension and mechanical tension.
Focusing on form and tempo is crucial for arm exercises.
Some exercises like hammer curls respond better to heavier training.
Tip number three involves using intensity techniques and managing rest intervals for arm growth.
Shorter rest periods of 30 to 90 seconds are beneficial for arm workouts.
Intensity techniques like drop sets and cluster sets can enhance arm growth.
Supersetting biceps with triceps exercises can increase blood flow to the arms.
Tip number four emphasizes the importance of strapless back training for arm development.
Doing strapless rows and pull-downs can naturally engage the forearms and biceps.
Incorporating exercises like the Zane curl can target forearm muscles effectively.
Tip number five is to focus on contraction for biceps and stretch for triceps during arm exercises.
For biceps, actively squeezing and flexing during contractions can help accumulate blood and promote growth.
For triceps, focusing on both contraction and stretch is essential for balanced development.
Transcripts
tip number four for growing your arms
and this is more of a bicep thing what's
up guys Joel here back with another
video and today we got tips for growing
your arms I actually threw on a tight
shirt just for this video but that's
besides the point yeah growing your arms
right this is one of the most important
muscles to grow especially for men um
it's not very difficult to grow but
having a bit of like poins and noow can
definitely speed up the process right
and you'll notice um your arms are a lot
like your shoulders in how they grow
with a little bit of principles from
like other muscle groups right but it's
mostly very similar to your shoulders so
yeah tip number one for growing your
arms is to focus on your compound lifts
now if you don't know 70% of your arm
gains are going to come from your big
compound lifts like your rows and your
bench press the majority of your arm
size gain does not actually come from
your [ __ ] like your bicep P your your
bicep curls your tricep push push down
your preach your curls no those are
what's essentially they'll give you some
size of course right but those are
essentially what's detailing your arm
creating striations and conditioning you
know the shape of your arm right so what
makes oh this curve in and then oh this
curves out right so but yeah getting
your compounds up is the number one way
to get your arms bigger because that's
what they're going to respond the most
to right you're using 100% of your arm
strength in your compound lifts your
compound lifts are generally just what's
going to force you to get bigger and
wider On Any Given lift so focusing on
increasing your bench press through any
um rep range right if you want to do 10
12 8 six focus on getting strong in
whatever rep range you do choose will
help you get huge arms but if you want
specifically like just to maximize
probably sets of 10 right your bicep
right your bicep is from rows and [ __ ]
like that but yeah focusing on your comp
compounds is always good for um getting
your arms bigger right that's if you get
a good compound lifts and you slowly
increase them and you really focus them
you will get bigger arms you can also
change up some of your um like your back
and chest movements your compound lifts
to hit your arms more and one of the
ways I do this is on a typical lat pull
down where most people do it like this
or they'll do neutr grip I actually do
close supernat grip to get a little bit
of my biceps and you know biceps aren't
crazy but
but they're not they're not bad like
they're pretty Sol my arms are my strong
point so
yeah focusing on getting your compound
lifts up as well as tweaking some of
your compound lifts to hit your arms
more is not a bad idea that's the number
one way to get your arms bigger so yeah
compound lifts tip number two for your
arms is one like your volume and rep
ranges and your frequency right your
arms can like I said they're like um
your shoulders and that they can take a
little bit of a beating several times
out of the week right so if you want to
have like two dedicated arm days or
maybe you don't even have an arm day yet
throw an arm day or if you already have
two dedicated arm day um at the end of
like your chest and your back they throw
a bicep and a tricep exercise right and
that'll work and then your volume right
regardless of what anybody says the
majority of your arm exercises are going
to respond better to higher rep ranges
specifically the 8 to 12 rep range right
based off the studies I looked at at and
like who I've asked you know intelligent
people 10 reps seems to be the best
right it's the best mix
of time under tension mechanical tension
the weight being heavy enough allowing
you to do it long enough to get blood
and lactic acid build up and not so
heavy to where your form is good if you
do really want to get those details to
pop right and we're specifically talking
about your arm day details right
you need to focus on your form as well
and then it needs to be something that
you can go at a decent tempo right so a
10 rep range your reps are going to
probably be at this speed which is
perfect for your arms because you're
hitting all you know the check marks
right your rep ranges are like 10 for
most of the exercises now for some
exercises this actually do not
completely true like hammer curls for
example right I was doing hammer curls
very light and then I looked at like I
looked at research and apparently they
respond better to heavier training
because your bracho radialis the main
mover of the hammer curl right is mostly
comprised of type two fibers so when I
went and switched my train to just going
as heavy as I could not as heavy like e
lifting but trying to go up and waight
as as much as I could and like really
focus on getting stronger and hammer
curls one my other bicep exercise like
my bicep curl jumped it went from like
30 to 60 pounds in a year
my bracho radialis grew in size my back
got stronger which if your back gets
stronger your arms get bigger like I
said from the compounds and it overall
was just beneficial right so there are
some exercises where you can go heavy
like this but the majority of your
exercises for arms should be in the 8 to
12 specifically 10 rep range so yeah rep
range and frequency don't be afraid to
do a little extra for your arms now and
then so another tip for your arms tip
number three is to kind of look into
intensity techniques and your rest
intervals right now we're talking about
your arm day right um specifically for
your arms I don't think taking a long
rest period is beneficial right your
arms are a
muscle that responds very well to
accumulating as much blood and lactic
acid buildup in them as possible right
so you feel them and they're sore this
is what I've seen always work the best
right for people growing their arms so
taking shorter rest periods right
whereas a lot of people like 1 to three
or 3 to five
right experiment not even all of your
sets just some of your sets with the 30
to 90 second like rest period and that
and you'll find that works a lot better
for your arms and feeling them and just
growing them in general like I said
you're going to want to train your arms
like your shoulders right it's kind of a
bang them out type muscle get as much
blood into them as possible you don't
have to worry too much about weight you
know you do want to progress but the
main objective is should be getting in
there intelligently lifting at a nice
Tempo and getting as much blood into
your arms as possible right so any
intensity techniques that will just
cluster [ __ ] your arm with blood and a
pump like Drop sets cluster sets even
doing those really high rep sets of like
30 or you know you have someone with you
right and you're curling the barbell as
much as you can just the empty barbell
to 45 lbs and then they do it for as
much as they can then you're resting and
then they switch it back right intensity
techniques and just techniques like that
in general for getting really good pumps
is a very smart way to make your arms
grow so try this you know something what
I do is my whole arm day suers seted
right I'll superet my biceps with my
triceps right I'll go I'll do a bicep
curl then no rest immediately go into a
tricep push down and this gets a bunch
of blood into my arms and it just
conditions them and makes some huge
right so yeah your intensity techniques
for getting a lot of blood into your
arms is very important for making them
grow so yeah tip number four for growing
your arms and this is more of a bicep
thing right or a forearms thing and a
little bit of bicep is to do strapless
back training now when you hit your back
naturally you do hit your forms a lot
but a lot of people tend to uh put
straps on it and because of this their
fors doesn't get the same activation as
it usually would right and then you have
to to take extra time just to hit your
forarms directly when in reality all you
really do need to do is a lot of
strapless back training like your rows
and pull downs and maybe throw in like a
like a a hammer curl or a reverse curl
and I have decent forms right they're
not that bad they're not too shabby
right my bracho radialis is like one of
my best parts and I've only been
training for three and a half years
right natural so so yeah doing strapless
B training is very beneficial right and
then there's another exercise you can
throw on for your or your forms if
you're doing a lot of strapless bag
training it's the
Sam Sam Sam C right I don't know how to
pronouncing that his last name but those
where you where you're doing it you have
the the straight bar and you attach it
to like the Rope those are really good
for hitting all the [ __ ] in your Forum
so yeah but yeah mainly for your forums
and biceps do a lot of strapless back
training it helps out a lot and tip
number five is how you're doing your arm
exercises for your bik and I'll make
this very simple for for your biceps you
want to really focus on the contraction
you know you don't have to rush through
the negative go out a decent Tempo but
where you're really going to find you
get a lot of extra bicep value from is
the contraction going up and then
actually actively squeezing and flexing
your bicep as hard as possible will help
your biceps accumulate a lot more blood
and just grow in general and then the
same is true for the tricep right but a
tricep is a lot more of a balanced tail
than the biceps the
contraction and the stretch both matter
a lot I've noticed when I focus on the
stretch with my triceps like example
from when you're doing an overhead
extension right and I go all the way
down and I hold the pause for a second
it [ __ ] my tricep right and it gets a
really sore but the contraction is
equally as important right cu the main
function of your um triceps to extend it
the elbow so making sure you're hitting
both of these functions correctly for
your biceps and your tricep is very
important you make sure you want to for
your triceps Flex
hard stretch pause and then for your
bicep you know decently snow negative
don't go too fast at a decent Tempo and
then squeeze and then pause if you
really need that extra bit of growth
that'll help you a lot it'll really
change your bicep training and your
tricep training if you focus on the
contraction and the stretch a lot more
so try it all right guys there you have
it that is tips for getting armed this
has been one of my most requested videos
um I'm going to try to edit it up make
it look really
nice but yeah um trying to keep this
YouTube [ __ ] going up we're about to hit
4,000 watch hours and start getting paid
so keep this up but yeah let me know
what videos you guys want to see next
and yeah I'll see you guys next time
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