5 Steps to Grow Arms 3+ Inches Fast

Discover how to build bigger arms fast. If you want the perfect big arm building workout routine look no further. This video will show you how to build bigger biceps and triceps step by step and how to get stronger arms in the process.

Arms that are over 14.5 inches in circumference are considered above average for men. And just adding a few inches of muscle to your arms will make you look stronger, fitter, and even more attractive. In fact in a survey of over 100 college women across the country, the majority of them ranked arms as the biggest turn on. And when you have strong defined arms they can be visible whether your wearing a t shirt, long sleeve shirt, or a sweater. So today im going to give you 5 of the best tips to add inches of muscle onto your arms fast. 

First I'm going to give you a very specific step by step plan that you can use to set up your arm workouts today and this method is guaranteed to help you build bigger arms. It revolves around one of my favorite super simple training strategies for arm growth that most people are not using properly...supersets. If you're not familiar with supersets In general, a superset is performing 2 sets back to back with no break in between. The key is no break at all. I see a lot of people setting up their next set or waiting a minute or two until the burn is gone but you want to make sure you go from one set to the next with absolutely as little of a break as possible. So the specific superset that I want you to start your workout with is shoulder width grip standing barbell curls and you're going to superset with seated wide grip ez bar preachur curls.

So for the standing barbell bicep curl you need to use a weight thats heavy enough for you to fail somewhere between 8 to 10 reps. Then for seated preachur curl we're going to be shooting for a much lighter weight but youre going to be going for 20 reps. And keep in mind the weight should still be challenging enough that you're barely able to squeeze out those 20 reps. You should be hitting failure either on the 20th rep or earlier. After your done with the superset youre going to take a 2 to 3 minute break and repeat these 2 exercises back to back for 3 sets. After that you're going to do Alternating standing dumbbell curls for 10 reps on each side and you're going to superset that with outward dumbbell curls for 20 reps. So to do outward dumbbell curls you're just going to keep your elbows tight to your body while you rotate your forearms and hands away from your body and perform curls that way. Next, you'll work on your triceps by super-setting heavy skull crushers for 10 reps with diamond or close grip pushups for 20 reps. After 3 sets of that, you'll superset Dumbbell behind the head tricep extensions for 10 reps with two arm dumbbell kickbacks for 20 reps. And finally last but not least you're just going to superset heavy cable bicep curls for 10 reps with heavy cable tricep extensions for 10 reps. So that simple structure is going to be your entire workout and you can take a screenshot right now of the workout log that's on the screen. 

Now a huge part that makes this workout work and something that you will absolutely want to do as the weeks go by is progressively overloading all of these exercises with an emphasis on lifting heavy. So each time that you do these exercises the goal is going to be to up the weight more than last time. Obviously, it isn't realistic for you to up the weight every single time that you train your arms. In fact you may get stuck for a while sometimes even a month or longer. But the goal should always be to push yourself to up your weight. If you're easily able to complete all ten reps or all 20 reps of your superset then that means that you need to increase the weight load even if it's by 2.5 pounds on each side.

Those small incremental increases in weight load are hugely responsible for helping you grow. If you stick to the same weight every time, you will see some initial results, but your results will level off. The only way to consistently see results is to consistently push the intensity of your workout and the best way to do that with weights is by upping the weight over time. For some reason, many people treat their arms differently than they treat other muscles in their body like their chest, back, and legs. But the truth is that it's just as important to push yourself to failure and up that weight load with arms as it is with other muscles in your body that you want to grow. In the same way that you focus on upping your weight on exercises like bench presses, squats, and deadlifts you should focus on upping your weight for bicep curls and tricep extensions. I want you to keep in mind that pushing yourself to lift heavier weights is so important that I would rather have you drop.

[Maetharannell]

1. Supersets 0:44
2. Progressive overload 2:40
3. Diet (calorie surplus) 200-300 cal on top of your maintenance intake. 4:25
4. More frequent arm training (2-3 times per week) 6:50
5. Sleep 8:20

[Randy]

EXCELLENT VIDEO! Been lifting for years. Some videos like this give incorrect information. This video has excellent information and tells you the correct way to build muscle as fast as possible.

[enr]

So far one of the most detailed explanations for building muscle!!!

[crd]

Superset is doing one set each for opposing muscle groups - bicep/tricep, or chest/back. Doing two sets for the same muscle group is called extended set.

[theangrymobs]

In my training these days I'm doing low rep sets. 2-5 rep range typically, but for curls I'll go up to 8 reps but I typically like doing barbell curls with 2-5 rep range. Low rep ranges still build muscle hypertrophy too, not as much but still are building it.

[vmb]

Can you make a video explaining why one arm muscle gets bigger then ther other?

[rounaksubramanian]

This is a very excellent and brilliant video bro telling about this topic and about 5 step to grow our arms fast and keep it up and keep training hard and be strong always and stay healthy and be happy always but never give up on your dreams

[tajhayes]

BEST thorough vids on YouTube, THNX Max!!

[hpsgamerzoid]

Bro make a whole
7 days workout for building muscle for skinny guys. Please make a full body workout plan sir we need it. ❤❤

[Rudeboyglen]

I’m adding all these ideas to my workout list 👏🏽👏🏽

[jonesy]

I honestly don’t work out my arms just a ton of pull ups and dips and my arms are jacked. Been consistent for about a year straight

[irfansheen]

One of the most important point when it comes to train your biceps is not to overtrain. Doing a lot of isolated biceps exercises twice a week can be deleterious. I tore my right biceps long head proximal tendon because of the same mistake. So please be extra careful. Moreover please avoid taking medicines which are harmful for your muscle tendons(Fluoroquinolones) while working out heavy.

[stvinney]

What about when you're doing a full body workout?
That's something I believe you've actually promoted on this show and I started doing it a few months ago
I typically finish my workout with arms but because I'm doing it three four times a week, I only do maybe five sets for biceps and five sets for triceps
How many times a week are you doing this super set bicep workout?

[adekunleoyero]

I love what you're doing here max!
Pls talk about the Hand stand push-up

[shaankumar]

Hi guys,
Please share fast 3-4 months muscle building workout and diet plan for beginner.
I want to build body muscle fast and bulk up.
Thanks

[tirsoluis]

Great video! Question: how many days a week should I do these super sets?

[naokiyou]

i like this kind of routine info, looking forward to other muscle parts

[allenkvextreme]

just did this plan day one and my left shoulder feels almost injured. i think i used too much weight and improper technique for the dumbbell behind the head triceps extensions exercise. will 100% go back and do it more carefully next time. thank you so much though and remember guys... stick with it!!!

[NotBlueVR]

that’s for giving me a work out to do👍

[noahderstand]

People don't know how lucky they are to get this level of instruction. Thirty years ago you couldn't find this info in one place. You'd have to gather it from different as fuck resources as time went on.