The Surest Way to Get Big Arms Fast! (Biceps and Triceps)

If you want to know how to get big arms much faster, then this is the video you’ll want to watch to blow up your biceps and triceps quickly. Getting bigger arms that fill shirt sleeves is actually a lot easier than you would imagine, but it takes doing the right things to understand how to do it fas

All right, so if you want to get bigger arms,  the best place to start is by simply making sure you’re performing both ends of every single  repetition you’re doing on every exercise. We’re talking about not skipping the eccentric, because  that is where a lot of the gains can be had. If you look at a basic curl, we know that we’re  lifting the weight up, but it’s also just as important to focus on slowing it down on the  way down, because eccentrically, there’s a lot of opportunity here for growth. The beauty  about focusing on the eccentric during a curl, or any pulling exercise, is that you have a  built-in safety factor. If I get too tired to be able to control the weight on the way down,  it’s simply just going to be dropped down to the floor.

It’s not going to come crashing  down on top of me like it would, let’s say, in a Bench Press. So, I can allow for a little  bit of extra momentum concentrically when I’m getting fatigued and still have the ability to  control eccentrically a few more repetitions to push it just where we need to, to create  that overload and growth. Or I can do this, and this is something I included in my Soaring  Six workout for biceps. It’s just an adaptive curl. I performed the initial concentric  from a seated position, then I just go back into this incline position where I can  have a longer excursion, a greater stretch, more eccentric overload, and I continue to  push myself even further for more gains.

Now we don’t have to leave the triceps out  either. We have a great opportunity to do this with the Lying Tricep Extension, because we have  a couple of things happening here. Number one, we have a greater effect on the long head of  the triceps because we’re putting our arm in a greater position for a stretch, so that gives us  that better opportunity for eccentric overload. But if we get too tired here and we can’t do  this anymore, we also have an adaptation here. And that’s simply to sort of cheat yourself  back to an easier version of the exercise, which would be a Close Grip Bench Press.

And  then once we get to the top concentrically, then we lower back down again, as we traditionally  would on the Lying Tricep Extension. So, there’s some obvious places here guys, to eccentrically  overload, you just have to make sure that you’re not forgetting to do it. Remember, half the  repetition guys is still half the repetition. So now, while eccentric focus training allows us  to use those heavier weights and at the same time, create that additional overload to create new  size, that doesn’t mean that if we want to go more strict in our repetition, in our form,  that we have to sacrifice the ability to use relatively heavy weights. Take a look here at the  Strict Curl.

So, this requires that you put your back and your butt up against the wall, and you do  not allow them to leave at any point during your curl. This is a great opportunity here to force  the work to be performed strictly by the biceps, right? We’re not allowing any momentum, but  it doesn’t mean that we can’t still have a relatively heavy load. Yes, it’s less than  what you can curl, but it still is a great load on the biceps, particularly here, because  the biceps are handling all of that load. And we can take the same principles and apply  them to the triceps with this Incline Overhead Dumbbell Extension.

You simply lay back against an  incline bench and anchor your back to that bench throughout the entire rep, the same as a Strict  Curl. You’re not going to allow yourselves to lean forward and gain momentum to try to get that  dumbbell up. You have to rely on the strength purely of the triceps to do that. So, with  that back firmly planted up against the bench, you want to get those elbows slightly out in front  of your body to protect your shoulders, and then simply extend your elbows as far out as they can. The goal is to once again use as heavy a dumbbell as you can to perform this exercise, to cause  that growth and force the new growth that’s not occurring right now, but not to divert from the  form restrictions that we put in place by making this more strict version of the overhead dumbbell  tricep extension.

And we can do one more thing as well. I like this is just an Overhead Push Away  modified. A lot of people perform this exercise, and they use a lot of body sway in order to get  that rope out away from the body. But again, if we want to make sure that the triceps are  doing the work and still be able to handle a relatively heavy load, we would want to get our  arms up as high as we possibly can. Because what’s going to happen here is if you try to utilize  any type of cheat, and you allow yourself to bend backwards in preparation of leaning  forward, you’re going to lose the stability through your core and probably wind up falling  backwards.

So, you keep your arms up high and simply look to extend the elbows with just the  brute force and strength of your triceps. All right, so the next thing we want to do  when you want to build bigger arms is you want to make sure you’re training your brachialis. And you probably said, I’ve heard that before, you know, it’s the muscle that lies underneath the  biceps, you gotta push it up. Yes, but you got to make sure you’re training your brachialis heavy. Because perhaps here, more than any other muscle of your arm, you have the opportunity to train  with heavier exercises, because it’s not just the brachialis that works.

It is a primary elbow  flexor, but we also get help from the biceps, and we also get help from the brachioradialis. So, you want to take advantage of the fact that those muscles are working synergistically  to give you the chance to lift more. So don’t just relegate these exercises to the  end of your workouts. Like a Hammer Curl, a lot of people say, I’m just going to do a few sets  after I’ve done all my primary bicep work. But if arm size is your problem right now, you better  start from the inside and work out.

And that’s where the brachialis becomes your main focus. So instead of just grabbing those lightweights, try to lift heavier and heavier weights. Perform  repetitions in the 5 to 8 rep range on an exercise like that. And don’t forget that it’s not just  relegated to the curling exercises. One of the best ways to build the muscles of your upper  arm is with an exercise like the Pullup.

Yes, you’re going to hit the brachialis here, and  yes, you’re going to hit the brachioradialis, which we’re going to come back to in a second. But  it’s doing so in utilizing your body weight, which is a great form of overload. But the point is  brachialis, yes, but are you training brachialis hard enough and heavy enough? Probably not. Which brings us to another important point.

And that is you don’t want to use your body weight  exercises as simply burnout exercises because they’re capable of so much more. If you  just realize that you can load them. So, you can take an exercise like the Chin-up and  simply throw a weighted vest on. And now you’ve got an opportunity for tension overload to force  new muscle growth, as opposed to simply adding repetitions to a weight you can already handle. Metabolic stress is a way to build muscle, but if you’re at a dead end right now, you’re  likely not creating enough tension and this gives us a chance.

And you don’t have to have a weighted  vest, one of my favorite ways is simply utilize a dog leash for your dip belt, and you’re off and  running. Now, we can take this to another exercise entirely, because maybe chin-ups just isn’t  your thing and this is the Inverted Chin Curl. And es