Get Bigger Arms Fast: Best Techniques to grow your arms in a month

How can I get bigger arms fast? What are the best exercises to get bigger arms? and why aren't my biceps growing? These are the popular questions on surfing the surface of the internet these days. Seems like every men in this world wants them but a few has the answer to unveil the truth for how to get bigger arms.

Why should you have bigger arms?

Besides aesthetics and attractive look, they have several other functions like-

1. Help you lift shopping bags
2. With bigger arms you can hold babies for hours
3. They look appealing
4. Makes you Intimidating
5. Help tear t-shirt sleeves effortlessly
6. Help you shake hands with your best friend

If you are reading this post then you are lucky because we have curated a complete step by step guide for you to up your arms game and get bigger arms fast in a month.

But before jumping into the ways and techniques to grow your arms first we should look at the reasons, why your arms are not growing?

Reasons why your arms are not growing

Learning what we are doing wrong is quite crucial to improve because unless we know what things are we doing wrong we cannot change them and swap them with correct things.

The same goes with your arms training, if you want to grow your arms then first you must learn the things you might be doing wrong and correct them. This way you will get the most growth of your arms.

Let's look into the reasons for why your arms not growing

1. Not taking Records

Is it an actual thing or are you just not seeing the changes in your body? Because most of the times what happens is our bodies are actually growing but we don't hold a track of how much and from where we are growing.

That's why keeping a record of your progress is imperative, It gives you the insight of your efforts. What things are you doing right, where are you lagging, where are you getting stronger, etc. Doing hard work without keep a track of your progress whatsoever will only be enough to discourage or demotivate you.

So track you progress by clicking pictures of yourself, measuring up with an inch tape and weighing yourself on a weight scale every week. These things will not only keep you on the track but also motivate you do push further.

2. Not getting enough Recovery

Are you getting enough recovery of your muscles? If not then it will be a biggest deterrent to your arms growth.

There are several ways you might be under recover

a) Not Fueling your Body

Our body doesn't run on air, it runs on food, the nutrients from them get converted into different chemical products and gets absorbed into our body.

b) Overtraining

Yes its a very real thing. If you over train your muscles it will be burned like a burnt steak. Overtraining your muscles could cause an increase in the catabolism (breaking down of muscle tissues) rate which could lead to muscle atrophy (shrinking or wasting away of muscle)

3. Not establishing a proper Mind Muscle Connection

A poor mind muscle connection will waste away most of your efforts to grow your arms. If you can't actually contract and feel your biceps or triceps then you are not going to grow them effectively period.

4. Only Isolating your biceps and triceps

If concentration curls and kickbacks and few other isolating moves are your only exercises for bicep and triceps growth, then you are sabotaging your arms growth.

So now we know the reasons why your arms are not growing. Let's move on with the how to grow your arms section. It's a three way part-

1. Nutrition
2. Exercise
3. Recovery

We are going to look at all three of them so you can get the most from your arm workouts

How to grow your arms

1. Nutrition

a) Nutrition is important for bigger arms

Although the right exercises are important for building bigger, stronger arms, you can’t ignore your nutritional needs. To promote muscle growth, you also need to focus on eating the right foods.

If you’re not giving your body the fuel it needs, you may limit the results of your arm-building workouts.

By providing your body with proper nutrition, it will grow period.

You can't just pump up your biceps and expect them to grow, it won't happen like this.

Take an example of a car, if your car has low fuel, can you expect it to take you miles and miles without asking for more fuel. No! right? The same happens with our body we can't just keep cranking reps on hammer curls and expect them to grow without actually feeding the muscle.

b) Be in a Caloric Surplus

If your goal is to grow your arms and build muscle mass then you can't go wrong with this.

Our body needs energy to function and if we train, then we put extra stress on our body which damages our muscle, Our body's primary function is to survive and function properly, it doesn't want to have big biceps or big triceps. So if we are eating low calories, our body will utilize them for breathing or walking or function properly to survive. That's why we have to eat in a caloric surplus, so that we can rebuild the damaged muscle tissues.

Be sure to get enough calories from the foods you eat. If your calorie intake is too low, you likely won’t see results with your arm-building workouts. Try to get your calorie needs met with healthy sources of carbohydrates, protein, and fat, as well as from fresh fruits and vegetables.

c) Have enough Protein in your diet

Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength.

When we workout our muscles go through the stress and gets damaged. This damage can cause thousands of micro tears, to refill these micro tears we need protein which after consumption gets converted into amino acids which gets absorbed into our muscle cell and promotes recovery. That way you refill the micro tears and grow your muscle.

Aim to consume 0.8 to 1 grams of protein per pound of body weight to grow your arms or muscles.

d) Don't Forget Micronutrients

People majorly focus on macronutrients, i.e. Protein, Carbs and Fats and easily forget the most important part "Micronutrients". Most people are deprived of many essential vitamins and minerals which are conducive for healthy living and muscle growth.

These vitamins and minerals helps us to better absorb the food that we consume.

If we absorb and digest food much effectively then we would be able to grow our muscle much faster and efficiently.

2. Exercise

a) Focus on Triceps to build arm size

Yes you heard me right.. Most people make this mistake, they see biceps as the only arms muscle and do hundreds of bicep curls in hopes of getting bigger arms. But if you look closely then triceps are the one which makes 2/3 of our arms. Triceps majorly contributes to the arm size. So focusing on triceps will allow them to grow more and make our arm look bigger.

Best Exercise for triceps are-

• Close grip bench press
• Lying skull crushers
• Triceps pushdowns
• Diamond Pushups

b) Get stronger in other Big Lifts

Just as spot reduction is not a thing so does spot growth is not a thing. You can't just train your arms in order to grow them. Especially if you are a beginner.

You have to train your entire body and get stronger in the big lifts such as Deadlifts, Bench Press, Squats, Overhead Press, etc. because they are all compound movements and require more then one muscle group to complete the movement.

Get stronger in these exercises and your arms growth will sky rocket. You could see some noticeable changes in just a month.

c) Isolating at the very end

Concentration curls, kickback or preacher curls, all of them are the isolating exercise for biceps and triceps. If your arms workout includes these isolating moves in the beginning then change it right away.
In the beginning of our workout we are the most strongest, so we should focus on heavy lifts for our arms such as-

• Barbell Curls for biceps: We can easily overload our biceps by putting heavy plates on the sides of the bar and get the most muscle damage in less time

• Lying Triceps Extensions for Triceps: Again we are using a barbell, on which we can easily get a overload and push our muscle strength for better growth.

Leave isolating of light weighted exercise at the very end of the workout. Trust me by just making this subtle tweak into your arm workout you will yield same better results in terms of bigger arms.

d) Muscle Activation is the key to grow your arms

This point might be counterintuitive to the previous one.

If you have a weak mind muscle connection with your biceps and triceps then this tip might be your ticket to bigger arms.

What you have to do is before your arms workout or upper body or whatever split you are following, just do this one thing-

Activate your arms muscle

• Pick any light dumbbell
• Do 30-40 reps of bicep curl and tricep extension
• Keep in mind you have to do the middle part of the movement
• Do only 1/4 reps
• Do 2 sets

If you don't wanna do this then alternatively you can again take light dumbbells and crank out 30-40 reps of each spider curls and triceps pushdowns.

This way you will activate your biceps and triceps muscle for a great arm workout.

e) Go beyond failure

When you are done with the set don't just stop there, go a little extra mile and crank out few more reps by either cheating the movement or lowering down the weight.

Your main goal is to do the most amount of damage in a particular amount of time. So this is your best shot, give it all that you have got and go beyond failure.

For eg. After doing bicep curls, when you reach failure pick up the light pair of dumbbells and crank out few more reps and when you are done with that, go to the chin up bar and hold the above position of the chin up for maximum muscle damage. That's how you put create muscle damage and go beyond failure.

Going beyond failure predominantly has to do with your will power. If your mind is strong enough there's nothing that can hold you back

f) Hit all the heads of Biceps and Triceps

The biceps muscle has two heads-

1. Bicep Brachii (the short head and the long head)
2. Bicep Brachialis

Triceps has 3 heads-

1. Long Head
2. Lateral Head
3. Medial head

Try hitting all the heads of the these muscle and get better results. If you hit all the heads your arms will grow from all the sides and direction giving it a more fuller and 3D look period.

Biceps Exercise hitting different heads

• Long Head: Incline Bicep curls, Bayesian curls, concentration curls
• Short Head: Preacher Curls, Spider curls

Triceps Exercise hitting different heads

• Long Head: Triceps extensions
• Lateral Head: Triceps push down
• Medial Head: Close grip bench press

g) Occlusion training

Blood flow restriction training or Occlusion Training is an exercise approach whereby resistance exercise or aerobic exercise is performed whilst an Occlusion Cuff is applied to proximal aspect of the muscle.

For once the gym Bros were right when they were doing half or 1/4th reps.

So take it from here, In your next arms workout session after you get fatigued go an extra mile and do partial reps. Or best  pick few exercises like preacher curls or standing triceps kickbacks and crank out reps after reps that too in a partial reps fashion.

I promise you by doing this you will see growth in your arms.

h) Intensity

You want bigger arms fast? Try to put effort in your work. Treat every rep as your final. Contract your arms as much as possible and give it all that you have got.

If you do 10 reps of triceps push down and that last rep felt like you could do 10 more then man you are not training with the intensity required for a change. If you are doing 10 reps then your 9th rep should feel like you tricep is going to explode, that's what an intense training feels like.

There are no shortcuts to results. For change effort is required and you have got to put it right into your training.

3. Recovery

a) Sleep is important for building muscles

Sleeping for 7-9 hours every night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.

At night when we are asleep our body starts to repair and rebuild itself, If you have a mess up sleep cycle then you have got to take that seriously and get enough rest so that your arms can grow.

b) Stretch your arms to grow them

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

All that hard work in the gym put so much stress on our muscles and over stress could cause muscle spasm and injure us which is enough for you to stay away from the gym for couple of weeks or worst months.

c) Don't Overtrain your arms

If you are not giving your muscles enough time to recover then how could you expect growth.

40-50 minutes of workout session is more then enough. If you are in the gym doing bicep curls for 2 hours straight then it will burn your muscles and give you even smaller look then you have. Our purpose is to stimulate the muscles for growth not annihilate.

If you are training arms every day then it won't be any beneficial for you. It will do more harm then good.

So, take some days off and rest, eat right to recover your muscles.

The Bottom Line

In a nutshell, Eat nutrient dense foods, be in a caloric surplus and have enough protein in your diet.

As far as the training part goes, Train with intensity and go beyond failure. Try different training style like Occlusion training. Get strong in other big compound lifts.

Take it slow, change doesn't happen overnight. Be calm and be patient, your arm will grow if you eat right take enough rest and hit your arms with different angles.