HOW TO GET BICEPS

How to Build Bigger Arms

You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.

• Eat More. You need to eat more calories than you burn in order to gain weight. Most guys will need at least 3000kcal/day, skinny guys with fast metabolisms will need even more. Start eating at least four meals a day – breakfast, lunch, dinner, post workout. Eat your stomach full on each meal.
• Get Stronger. Strength is size. Increase your Squat to 140kg/300lb, increase your Bench Press to 100kg/220lb, and increase your Deadlift to 180kg/400lb. This will increase your overall muscle mass.
• Rest. Muscles grow when at rest. Give your arms a break, they’re small muscles. Check StrongLifts 5×5: the routine allows for plenty of rest.
• Track Progress. Weigh yourself and measure your arms every 2 weeks. If your arms aren’t getting bigger you’re not training properly or not eating enough food.
• Avoid Curls. Increasing your Squat & Deadlift will build your arms faster than biceps curls & triceps extensions. Get stronger and eat more.

StrongLifts 5×5 & Arm Growth

Popular question: can you add assistance exercises for arms to StrongLifts 5×5 to hit your biceps & triceps? You could but you’re get plenty of indirect armwork with StrongLifts 5×5 already…

• Biceps. Barbell Rows work your biceps because you’re holding the bar and pulling it toward you. Your arms bend like they would on a biceps curl, but the weight is a lot heavier because you’re engaging more muscles.
• Triceps. Bench Press and Overhead Press work your triceps hard. You’re pressing the weight away on every rep. Your arms straighten like they would on a skullcrusher, but the weight is heavier because more muscles are involved.
• Forearms. Deadlifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.