Building big arms is essential for any hypertrophy-based training program. Big arms are the cornerstone to a strong body, athletic look, and functionally are necessary for many activities. The information ahead looks at the top 5 essential moves to build bigger arms fast while paying attention to efficiency.
The journey of building serious hypertrophy in the arms, in a hurry, seems daunting whenever you are first starting out. However, sticking to a program that is thoughtfully crafted for this specific goal in mind is crucial. Let’s look ahead to the muscles that are crucial for creating big muscles, essential moves to be successful, and how diet can support every step of the way. 
The Muscles of the Arms
This should be no surprise that the arms are highly sought after in the gym for both men and women. Big arms show off hard work, effort, and dedication. Here are the arm muscles to target to nail down this goal.
- Biceps Brachii. If building bigger arms is your goal, you’re going to want to work the biceps. The biceps take up the anterior part of the humerus and perform the following functions:
- Flexion at the elbows.
- Shoulder flexion up to about 30 degrees.
- Supination of the forearms.
- Triceps Brachii. The triceps are the main posterior portion of the humerus and are in charge of extending the arms at the elbows. Bigger arms are not complete without developing the triceps and are critical in many lifts.
- Brachialis. While it is easy to fixate on the biceps, there is a muscle that rests underneath. The brachialis primarily rotates the forearm, or supination and pronation, and developing this muscle can help to make the biceps look bigger as well.
- Brachioradialis. This muscle rests on top of the forearms and creates that muscular part at the elbow joint. This muscle is responsible for showing off a lot of hard work in the gym and is one part of the arms that is constantly on display. The brachioradialis performs wrist extension and hyperextension, which is functionally on display in activities such as computer work, when on your phone, or tightening a jar.
- Wrist Flexors. The final portion of building bigger arms means also developing the forearms. While they aren’t big muscles, the wrist flexors are worked in deadlifts, bench presses, and functionally are important for holding barbells, dumbbells, and handles.
5 Essential Moves to Build Bigger Arms Fast
If you are serious and want to start your journey in building bigger arms, consider the 5 essential moves to build bigger arms fast ahead.
- Dumbbell Hammer Curls. Hammer curls work the biceps as well as the brachialis muscles. As the move suggests, hammer curls are performed with the palms facing in, as if you are holding a hammer. While there is an element of biceps involved, hammer curls should be harder to do with heavier weights.
- Cable Biceps Curls. The trick with biceps curls using cables is to accentuate the concentric and eccentric portions. This means that through the concentric phase, the muscle tightens, add a pause at the top phase, then lower down slowly for an eccentric action. The cables allow for constant resistance that can help to work the biceps two different ways and really add growth.
- Triceps Cable Pressdowns. As opposed to the overhead triceps extensions, the pressdowns utilize elbow extension with an added wrist flick at the end to get slightly more range. Because this uses a cable machine, the concentric phase through the arm extension should be steady, with a pause at the wrist flick, followed by a slow eccentric phase. When used in conjunction with the biceps cable curls, the triceps pressdowns can help to add bulk to the upper arms.
- Barbell Wrist Curl. Using a barbell for these curls allows for heavier weight and a thicker handle. Forearm curls, or flexion at the wrists, can add growth to the arms in a hurry and the barbell makes it quite easy to nail down.
- Close-Grip Bench Press. The close grip bench press uses hand grips that are nearly touching. This configuration allows for a different angle on the arms that almost forces the triceps to work. Add these in conjunction with the standard bench press for efficiency.
Expert Tips for Successful Arm Growth
Adding in the 5 essential moves to build bigger arms fast listed above can land you success in no time. However, while your workout is a major part in growing bigger muscles, there are a few tips to consider to really set yourself on the right path.
- Work the arms first. The first thing you do when you hit the gym is work your arms. The idea is that you should work on your biggest goal areas before anything else, that way your energy levels are consistent each time.
- Utilize finishing exercises. Finishers are exercises that add in a bit more to stretch your muscles fatigue to the max. Consider biceps squeezes, 21’s, or triceps pulses to finish your workout on the right note.
- Add protein. Be consistent with taking enough protein in and around your lifts. You cannot bulk unless your body has the nutrients to build. The general adult should consume roughly 0.8-1.2 grams of protein per kilogram of body weight every day, but the athlete looking to add muscle should consume roughly 1.6-2.2 grams of protein per kilogram of body weight for best results.
- Aim for slow digesting carbs. Slow digesting carbs such as quinoa, whole wheat pasta, and rice can help to deliver carbohydrates to the body to restore glycogen. It is vital to have ample glycogen stores ready for use in your workouts to support fast energy bursts and to help generate personal bests.
- Consider creatine. Creatine monohydrate is a supplement that helps the body to generate fast energy for optimal performance. This type of supplement has been studied extensively for its action of muscle building and seems to be worthwhile when building bigger arms.
Conclusion
When it comes to building bigger muscles, time and effort are the two most important elements. The 5 essential moves to build bigger arms fast listed above can help you to reach your upper body goals, while paying close attention to the muscles in the arms. Be mindful that your workout can get you to hit your goals fast, but following the pro tips above can also help to set you on the right path.
