The question of how to build big arms is perhaps one of the most commonly asked questions by males, and it’s also one of the least understood topics. For most people, they’re falsely under the belief that they must do a vast variety of arm isolation exercises in order to build up a lot of muscle their arms. From barbell curls, to incline dumbbell curls, concentration curls, kickbacks, pushdowns, etc, etc, etc, most people are completely off track when it comes to building muscular arms.
The answer to this question is short and sweet: do heavy chin-ups and rows for your biceps, and dips and close-grip bench press for your triceps. Period. End of story.
The secret to building big and powerful arms is to focus on doing very heavy compound exercises that use multiple muscles and move multiple joints. Focussing on those exercises will allow you to lift far more weight than you could ever imagine lifting with an isolation exercise, and the heavy weight is what’s really going to force your muscles to grow.
So if you want big arms, concentrate on improving your strength in the following four exercises: chin-ups, rows, dips, and close-grip pushups.
