How to Get Bigger Arms | Top 5 Tips For Bigger Biceps & Triceps (+ Bonus Tip!!)

by Tanner Wideman January 09, 2017

How to Get Bigger Arms | Top 5 Tips For Bigger Biceps & Triceps (+ Bonus Tip!!)

Learn the top 5 tips to building bigger Biceps and Triceps. These tips are absolutely detrimental to your growth. This list will show you the absolute best methods for building bigger arms, and also the BIG things you should avoid when trying to build bigger arms.

In this video I’m going to show you the absolute best tips for growing your arms bigger, a whole lot faster!

Here are the 6 tips:

Tip #1: DON’T Ignore the Triceps
Often, when guys begin training to make their arms bigger, they’ll prioritize training the Biceps instead of the Triceps. It’s much more advantageous to focus your training on your Triceps vs. your Biceps as the Triceps make up 2/3 of your arm, and your Biceps only make up 1/3! Growth in the Triceps will be much more noticeable than in the Biceps.

Tip #2: Train Your Arms 2x Per Week
An awesome strategy to promote more growth of the arms is to begin training them twice per week. This will require an adequate rest of 48hrs between workouts however! We need to give the arms the time they need to repair fully!

Tip #3: Use Proper Form & A Full Range of Motion
Most guys training either their Biceps or Triceps will incorporate a bunch of assistive muscle groups to help them lift the weight. This will take the targeting off of the muscles we’re trying to focus on and will result in ineffective Bicep and Tricep workouts. Use strict and controlled movements. If you can’t lift the weight up with strict form and slow tempo, then lower the weight!

Tip #4: Increase Time Under Tension
Don’t be the guy that spends a majority of his working set resting between repetitions. The more time under tension (the time your muscles are working to lift the load), the more effective our Bicep and Tricep workouts will be!

Tip #5: Eat At A Calorie Surplus
In order to build muscle we must be consuming a surplus of calories! I typically like to recommend between 250-500 calories. The purpose of the calorie surplus is to provide our bodies with the resources they’ll need to build bigger arms. Don’t neglect your protein intake either! I recommend about 1-1.5 grams of protein per pound of body weight, in order to grow!

Tip #6: Confuse Your Muscles
Our muscles are intelligent, and will begin adapting to repetitive training methods. Once the body gets accustomed to your repetitive training methods, muscular growth will begin to plateau. To prevent this plateauing we must constantly shock and confuse our muscles with new training tactics!

Join my Barbarian Muscle Building Program, learn more here:

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Tanner Wideman
Tanner Wideman


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