Last Updated on June 27, 2024

In our fitness-focused world, many people aim for strong, muscular arms. Whether you love bodybuilding or just want to look better, getting bigger arms fast can be tough. But, it’s doable with the right info and a solid workout plan to build up your arms in 3 months.

To get your arms big and defined, you need a smart mix of exercises, the right food, and a clear training plan. With the best workouts and a set schedule, your arms will get noticeably bigger and stronger in no time.

We’ll go over the best exercises to make your arms grow. Discover why mixing compound and isolation movements is key. Plus, learn about the best rep and set numbers for big muscle gains.

Key Takeaways

  • Weightlifting exercises are preferred by 71% of surveyed wikiHow readers for arm workouts.
  • Performing 2-3 sets of 8-12 repetitions for exercises like bicep curls, triceps dumbbell extensions, and wrist curls is recommended1.
  • Chin-ups and bicep curls to shoulder press should be done in 3-5 sets with 8-12 repetitions.
  • Push-ups should be performed until failure while maintaining proper form.
  • Consuming a balanced diet with lean proteins, fruits, and vegetables is crucial for muscle growth and definition.

Importance of Adequate Protein for Bigger Arms

Getting bigger arms isn’t just lots of bicep curls. It’s a mix of working out right and eating well. Protein is key for your muscles to grow and repair themselves. It’s estimated that 70-80% of your progress towards bigger arms comes from how much protein you eat.

How much protein to consume for muscle growth

Experts advise eating 1.4 to 1.8 grams of protein for each pound you weigh if you want bigger muscles. For someone who weighs 150 pounds, this means eating between 55 to 150 grams of protein each day, depending on how active you are. Older adults might need a bit more protein to prevent muscle loss due to aging, around 1 to 1.2 grams per kilogram of their body weight.

When you eat protein is also important. Studies show that taking in 20-40 grams of protein right after a workout helps your muscles heal and grow the best5. It’s also good to eat protein evenly throughout the day, not all at once. This helps your muscles keep making new proteins to grow5.

Best sources of protein for vegans and vegetarians

Even if you’re not eating meat, there are plenty of good protein sources for you. Soy, quinoa, beans, and nuts are some great options for vegans and vegetarians. Mixing up your protein sources can help you get all the protein your body needs, effectively6.

“Combining resistance training with a higher protein intake is crucial for optimal muscle development.”

To get bigger arms, make sure you’re eating enough protein and working out your muscles. In just a few months, you could see a big change. Just keep at it and be patient with your body.

Compound and Isolation Exercises for Arm Growth

To get bigger, more defined arms, you need both compound and isolation exercises. Compound exercises, like close-grip bench presses and chin-ups, work several muscle groups. They help your arms grow overall. On the other hand, isolation exercises, including bicep curls and tricep extensions, focus on specific arm muscles for precise development.

For new lifters, compound exercises are great for muscle growth. However, as you get more experience, you might need to do more compound workouts to keep growing your arms. But, it’s crucial to have a mix of compound and isolation exercises for the best results8.

  • Compound Exercises for Arms: Close-Grip Bench Press, Chin-Ups, Pull-Ups, Barbell Rows, Overhead Press
  • Isolation Exercises for Arms: Bicep Curls, Triceps Extensions, Triceps Dips, Concentration Curls, Hammer Curls

To keep growing your arms, increasing the weight or reps gradually is key. Also, spreading your arm exercises over a few sessions each week can boost muscle growth7.

“Using compound exercises is a must for arm growth because they involve many muscles. This leads to better overall muscle growth and strength.”

Specific isolation exercises can also be beneficial. Using moves like behind-the-body cable curls and overhead cable extensions can work the long parts of your biceps and triceps well7. Mixing both compound and isolation exercises in your arm routine is essential for impressive arm growth9.

Best Bicep Exercises for Bigger Arms

Getting big biceps is key for strong, great-looking arms. But, not every exercise works the same for this muscle group. Let’s look at top bicep exercises to get those arms bigger and more cut.

Barbell Curls Technique for Peak Development

The barbell curl is top for strengthening and bulking up the biceps. Using the right technique is a must for best results. When doing barbell curls, aim to lift the bar towards your forehead. This targets the biceps in a way that adds to their size. It also helps shape that peak we all want.

  1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, palms facing up.
  2. Lift the bar under control, close to your body, towards your forehead. Feel your biceps working hard.
  3. Lower the bar down gently to start, keeping your muscles engaged the whole time.
  4. Do this 12 to 15 times for a set.

Do barbell curls 2 to 3 times a week, with 2 to 3 sets each time, for noticeable bicep growth.

Standing Barbell Curl38-12
Concentration Curl38-12 per arm
Dumbbell Preacher Curl38-12
Crucifix Curl312-15
Cheat-Free Wall Curl310-12
Kneeling Single-Arm Curl310-12 per arm

“The key to building bigger biceps is to focus on proper form and targeting the long head of the biceps muscle. Barbell curls, when executed correctly, can be a game-changer in your arm-building journey.”

Adding these exercises to your workout, plus eating right and getting enough sleep, will start your journey to bigger, defined arms.

Bigger Arms Workout Plan

Making your arms bigger and stronger needs hard work. You have to stick to a good plan. This 12-week program is all about improving your arm size and power. It uses a mix of arm workout plan, 3-month arm transformation, and muscle building workout tips.

The plan has three parts: beginner, intermediate, and advanced. Each part lasts four weeks. This way, your muscles keep getting stronger step by step over the 12 weeks14.

  1. Beginner Phase (Weeks 1-4):
    • Start your foundation with key moves like Barbell Curls (4 sets of 10, 8, 6 reps) and Close-Grip Bench Press (4 sets of 10, 8, 6 reps).
    • Add exercises such as Alternating Hammer Curls (4 sets of 10, 8, 6 reps) and Lying Triceps Extensions (4 sets of 10, 8, 6 reps). These hit specific muscles.
    • Target endurance by working in the 15-20 rep range.
  2. Intermediate Phase (Weeks 5-8):
    • Raise the bar with heavier weights and fewer reps, like 4-6, in Barbell Curls and Close-Grip Bench Press.
    • Bring in new moves such as Lying Cable Curl (2 sets of 20 reps) and Triceps Pushdown (2 sets of 20 reps). This keeps your muscles alert.
    • Vary your grips and positions to work different muscle parts.
  3. Advanced Phase (Weeks 9-12):
    • Now push yourself by doing more sets and reps. This might include 3 sets of 6-8, 3 sets of 12, and 2 sets of 50 for some moves.
    • Have a special arm day weekly to boost muscle growth.
    • Also, do lots of sets for your forearms (50 reps each) to grow your arms all over.

Remember, to get the arms you want, you must be disciplined and eat right. Stick to the plan, monitor how you do, and tweak things if you need to for more muscle growth.

WorkoutExercisesSets and Reps
Arm Day 1
  • Barbell Curls
  • Close-Grip Bench Press
  • Alternating Hammer Curls
  • Lying Triceps Extensions
  • 3 sets of 4-6 reps
  • 2 sets of 8-12 reps
  • 2 sets of 15 reps
Arm Day 2
  • Lying Cable Curl
  • Triceps Pushdown
  • 3 sets of 6-8 reps
  • 2 sets of 50 reps

Stick with it. Push yourself hard. In 12 weeks, you’ll see great results in your arms.

Triceps Exercises for Explosive Arm Growth

To get bigger, stronger arms, you need to focus on your triceps. These muscles help two-thirds of your upper arm look strong16. Adding both compound and isolation triceps exercises to your workout will help your arms look powerful and explosive.

Close-Grip Bench Press: Unlocking Triceps Potential

The close-grip bench press is great for your triceps. It works all three parts of them: the long, lateral, and medial heads16. By placing your hands close on the barbell, you hit your triceps hard and make them grow17. Do this exercise with 3 to 4 sets of 6 to 8 reps. Focus on moving slowly and strong muscle contractions.

Include other good triceps exercises in your routine too:

  • Triceps Pushdowns: 3 to 4 sets of 8 to 12 reps
  • Close-Grip Pushups: 3 to 4 sets of 12 to 15 reps
  • Bench Dips: 3 to 4 sets of 6 to 8 reps
  • EZ Bar Skull Crushers: 3 to 4 sets of 8 to 12 reps
  • Rocker Bodyweight Skull Crusher: 3 to 4 sets of 8 to 12 reps
  • Bench Overhead Triceps Extension: 3 to 4 sets of 8 to 12 reps
  • JM Press: 3 to 4 sets of 8 to 12 reps
  • Bodyweight Triceps Extension: 3 to 4 sets of 8 to 12 reps

Doing these exercises right and controlling your movements will help you build strong, eye-catching arms.

“Emphasize the squeeze, contraction, and eccentric movement to maximize triceps growth. Slow, controlled negatives are key.”

– Sasan Heirati, renowned bodybuilder with 22-inch arms

Proper Warm-up for Arm Workouts

Starting your arm workout with the right warm-up is vital. It helps increase your gains while cutting down on possible injuries. A good warm-up focuses on your upper body, making sure your muscles and joints are ready for action. Research highlights that warm muscles work more effectively, which boosts your performance. A dynamic warm-up is key because it enhances strength, mobility, and coordination ahead of your workout.

Your arm workout warm-up should be a mix of exercises that pump up your blood and activate your muscles. It includes five movements. For the best results, go through these exercises one to two times more, completing two to three cycles in total. This routine aims to energize your shoulders, back, and chest before the tough arm exercises begin.

  1. Arm Circles: Begin with small arm circles and slowly make them bigger. This action warms up your shoulders and arms. A 30-second to 1-minute plank helps increase your core and back strength, boosting balance and posture.
  2. Resistance Band Pull-Aparts: Use a resistance band to work on your upper back and shoulder muscles. Extend your arms in front and pull the band apart. Quality bands are suggested, like the Perform Better Superband and the SPRI Xertube.
  3. Shoulder Dislocations: Take a broomstick or a band and hold it behind your back. Lift it over and behind your head, keeping your arms straight. This exercise is great for shoulder flexibility. There’s a 14-minute article that shows 7 arm stretches for a solid warm-up.
  4. Side Lunges: Doing 1 to 3 sets of 8 to 15 side lunges is excellent for your legs, along with your glutes and hips’
  5. Push-ups: Include 1 to 3 sets of 8 to 12 push-ups in your warm-up. They target your upper body, core, and glutes effectively.

Keep in mind that an effective warm-up lasts at least 5 to 10 minutes. However, the time needed might change based on how hard your workout will be. Warming up your triceps with 1 to 3 sets of exercises is beneficial. Turning on the core and lower back muscles before the main session is also highlighted. Quick jogging with leg lifts for 30 seconds to 1 minute each boosts your heart and improves circulation.

By adding these upper body exercises to your warm-up, you prep well for arm-focused workouts. You gain strength, increase mobility, and lower injury risks21. Focus on dynamic arm stretches, they help with flexibility, movement, and performance in different activities.

“Dynamic warmups can help build strength, mobility, and coordination, which can all help improve your workout performance.”

Importance of Controlled Reps and Time Under Tension

Getting bigger arms is more than just lifting heavy. It’s also about how you lift. The secret to growing muscles long-term is using the right muscle building reps and time under tension. Doing reps slowly and with the correct form is key for gaining muscle size.

For muscle growth, the time your muscles are contracted (TUT) is vital. Doing reps slowly, especially the lowering phase, boosts muscle growth and protein making. This allows you to push your muscles harder, stimulating more growth.

Take the skull crusher as an example. Lowering the weight slowly works your triceps more. This leads to better muscle building. Applying this to many exercises enhances your muscle building work.

Controlled reps and TUT have more gains than just big arms. They boost strength, lower injury chances, and help with better form. By doing exercises carefully and slowly, you understand more about your body. You achieve better results too.

Adding these methods to your arm workout is key for bigger, defined arms. Always be patient and consistent – it takes time to reach big arm goals. Focus on good form and slow moves, and you will see the results.

“Overload the muscle in a manner that will challenge it toward your goal.” – Jinger Gottschall

Key Factors for Muscle GrowthRecommendations
Muscle Building Reps6-12 reps per set
Time Under Tension (TUT)30-60 seconds per set, with 1-minute rest intervals
Training Volume12-28 sets per muscle group per week

How Long to Get Bigger Arms?

Building bigger arms takes time and varies from one person to another. Your fitness, how often you work out, what you eat, and your genes all influence how fast your muscles grow. But, if you follow a good workout and eat right, most will see a change in 6-8 weeks. By 12 weeks, you’ll notice even more growth.

Eating right is key – it makes up about 70-80% of your arm gains. Make sure you get enough protein, as it’s super important for growing muscles. And, you don’t have to eat meat for protein; foods like maize and quinoa work just as well. Try to eat small meals throughout the day. This helps your body use protein better, helping your muscles grow.

Be patient and keep at it, but watch out for common workout mistakes. Don’t do too many exercises or push yourself too hard. Also, make sure to rest enough between workouts. A good warm-up with stretching before your arm exercises is smart. It helps your muscles move better and lowers your risk of getting hurt.

Start Seeing Changes6-8 weeks
Significant Changes12 weeks
Maximum Muscle Growth per Year23 pounds
Biceps Muscle Growth per Year1 pound

Building bigger arms is all about staying consistent and being patient. Stick to your workout and diet, and watch out for mistakes. You should see your arms grow in a few weeks or months.

arm transformation

“The maximum muscle anyone can grow yearly is 23 pounds, and biceps, which make up 8 percent of your mass, could expect to gain 1 pound of muscle each year.”

Dual Low Cable Curls for Constant Bicep Tension

The dual low cable curls are key for big, strong biceps. They keep pressure on your biceps the whole time, especially through the harder parts. This is because your elbows push past the midline. It makes your biceps work more than normal curls.

Cable curls mainly work your bicep brachii, brachialis, and brachioradialis. They are known by a study from the American Council on Exercises to be top-notch for bicep activation. Doing cable curls helps with many arm motions. These include elbow bending, forearm rotation, and more.

Dual low cable curls have lots of benefits. They help with lift strength and bicep size. They’re good for moving heavy things and keeping your skin and muscles healthy. This type of curl is liked by those new to strength training. It offers steady force during the whole move.

It targets the inner bicep head. So, it’s great for making your biceps wider and thicker.


What are the most effective exercises for building bigger arms?

The best arm-building exercises include the close-grip bench press and chin-ups. Also, don’t forget barbell curls and triceps extensions. These target your arm muscles well for growth.

How much protein should I consume to support muscle growth?

To support muscle growth, aim for 1.6-2.2 grams of protein per kilogram of body weight each day. For those avoiding meat, try soy, quinoa, and legumes. Nuts and seeds are also great sources.

How long does it take to see noticeable changes in arm size?

You’ll start seeing changes in arm size in 6-8 weeks for most people. But, the big gains come around 12 weeks with the right workout and diet plan.

What is the importance of a proper warm-up before arm workouts?

A proper warm-up is critical. It includes arm circles and resistance band pull-aparts. This gets blood flowing and the upper body ready for the main workout.

Why are controlled reps and time under tension important for building muscle?

Focusing on the lowering phase and doing reps slowly is key. It increases time under tension. This is crucial for muscle growth.

What are the benefits of the dual low cable curls for building bigger biceps?

Dual low cable curls stand out for growing biceps. They keep tension on the muscles throughout. This makes your biceps work harder than with standard curls.

Source Links

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