How To Build Big Arms (The SIMPLE Truth!)

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Direct Arm Training Resources:

5 Tips For Proper Bicep Curl Form:

Standing Single-Arm Cable Curl:

Supinating Dumbbell Curls:

Top Tricep Long Head Exercises:

Top Tricep Lateral Head Exercise:

Tricep Cable Press-Backs:

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Video Summary:

How To Build Big Arms (The SIMPLE Truth!)

Alright, it's time for the "how to build big arms" video to end ALL how to build big arms videos...

That's because despite the endless number of posts out there outlining the "best arm workouts" and "best arm exercises", the bottom line goal to increase arm size is actually dead-simple and straightforward.

That's because most of your arm growth isn't even going to come as a result of direct arm training, but rather as a result of adding overall size and strength to your larger upper body muscle groups.

In other words, the best way to build arms is by consistently adding more weight to the bar on your basic compound exercises such as chest presses, shoulder presses, chin ups, pulldowns and rows.

As you get stronger on those lifts over time, your biceps and triceps will automatically grow along every step of the way. Your chest and shoulder presses will add mass to your triceps, and your chin ups/pulldowns/rows will add mass to your biceps.

In fact, if you really want to build big arms, then understand that probably 80-90% of your arm gains will come as a result of this.

You should still perform direct arm work to fully maximize your gains of course, but it's a lot less important than most people think and you really don't need a ton of volume or exercise variation to increase arm size effectively.

So if you're still a novice who wants bigger biceps and bigger triceps, focus on building up your foundation first. Keep a training logbook, add more weight to your basic upper body compound lifts, and be patient.

The biceps and triceps are small muscle groups to begin with, and building big arms doesn't happen over night.

Stick with it, and later on if you truly find that your arms are a lagging muscle group then you can potentially add some specialization training down the road if necessary.

[Sean_Nalewanyj]

💪 Important Reminders:


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[shadowdeep]

Straight up, realistic advice. That's all I wanted.

Thanks for being succinct.

[liftingmotivation]

How to build big arms Rich Piana version:

1. 8hr arm workout
2. synthol
3. Roidss
4. 12 meals a day

Whatever it takes!

[justineller]

Agree 100% I used to have an arm day with a ton of volume and my arms were growing at first but then stopped. Now I just focus on progressive overload on my chest/back/shoulder exercises with a few isolation arm exercises and they're getting bigger now!

[thealldaypker]

this man is right on the money on every video! Built 18 inch arms naturally and I only do like 2 sets of Bi's and Tri's a week... Compound movements guys!

[Mdaddarioe]

Sometimes even more seasoned lifters need to be reminded of these fundamental truths. Thank you, Sean.

[josegodinez]

Imagine how many gains would be made if Mike Chang's subs switched and started watching your videos instead

[abzh]

Really enjoy your videos: no bs or crazy screaming and just tons of useful information. They helped me to enrich and organize my knowledge about weight lifting and nutrition.

[dalequale]

Im 67 and did the house machine for a year post COVID19. Delts and back 💪. At EOS with DB doing pecs and biceps to catch up. Feels right. 💪

[dannygomez]

Solid advice Sean!!! Im looking on how to build arms now in a completley different way thanks to you

[EllencyOfficial]

Your vids are always the go to for straight, solid, true advice.

[thangvu]

2022.. very helpful for me, the answer for a beginner like me is searching for.thank you Sean so much

[FullMoongrn]

I totally agree. Funny that you've made this video. I start training exactly a year and I discovered myself that the best way working on your triceps and biceps is just by doing pull-ups, chin-ups, bench presses, dips and so forth. I'm convinced that If you keep doing it like this without extra isolation workouts for biceps and tricpes, then you will get a better body ratio and you will look more like an athlete.

[richardah]

Thanks Sean, just changed to a three day split with no arm day so was wondering if it would effect my arm gains, but this answers my question. You the man.

[browningdevelopement]

Now that you mention it , when my bench press isnt improving neither does my arm size

[marktechsci]

Oh. And always, thanks for your videos Sean. I always look for your stuff since it is well reasoned, not screamed at me and to the point.

[SquatSimp]

Couldn’t agree more. It’s always good to find out you agree with someone you respect on such a contradicting idea that most people don’t agree with

[supacamoo]

As always, absolutely fantastic advice and delivered in an easy to digest way.
Many thanks, Sean!

[bjornfsteen]

Good video and I agree with this, based on personal experience. I am a hard gainer, as far as arms. Yet, lately I'm making more arms gains focusing on progressive overload with weighted chins, pullups, and a dips, and also adding weight to the bar on my presses. I'm finding my curls are getting stronger without even curling often. And I'm doing hardly any tricep isolation at all. So this is totally legit advice. You want big ass biceps? Do pull ups and keep adding reps and then throw on a belt and hang weight off you, and keep making progress.

[supersaiyangrl]

This is so true and I kearned this the hard way. Heading into year 4 and still have stick arms because I thought just doing arm isolations was key. People focus more on types of curls and food before considering this very basic, yet extremely overlooked principle for "why my arms aren't growing"