Bigger Arms Workout

bigger arms workoutHey Everyone.

Let’s be honest. We all want bigger arms. When asked to choose the “most muscular” men in photos, most women choose the photos of men with bigger arms. It’s just a fact. Men with bigger arms look more muscular.

I have stated before, that if you work out all your muscle groups on a regular basis, your arms will get bigger. They just may not get bigger fast enough, so let’s have a look at how we can accelerate that growth.

Let’s get started.

The Arm

Before we can talk about how to make the arm muscles bigger, we need a thorough understanding of the muscles in the arm.arm muscles

As you can see, there are two major muscles in the arm: the bicep and the tricep. The tricep is the larger of the two muscles and actually makes up the bulk of the arm size, although the bicep is the one we like to flex and show off!

There are also two muscles in the forearm, the extensors and the flexors.

The general function of the extensors is to extend the wrist and the fingers, whereas the flexors are the primary muscles that flex the wrist and fingers.

There are different ways to build these two muscle groups, but the simplest way is to squeeze whatever bar you are holding as tightly as possible throughout the exercises you are performing. Just squeeze the life out of the barbell or dumbbell, and your forearm muscles will get the workout they need.

The Deltoid muscle is also an arm muscle. It attaches to the arm at one end and the shoulder at the other end and its primary functions are to move the arm wherever we want it to go and to keep our arm in the shoulder socket. The deltoids should not be ignored when working out. They will be involved in any upper body workout, given their position and function, but will primarily be trained when doing shoulder presses. It is important to warm them up before any workout, upper or lower body, since the deltoids are engaged in almost every exercise we do. This is a great warm up for the delts.

Now, on to the biceps.

Big Biceps

As you already know, there are many exercises you can perform to build your biceps. Today we will just talk about a few, that when performed as shown, will lead to rapid growth of the bicep muscles.

Note: Just like any other muscle group, the biceps (and triceps) should NOT be worked out every day. They need time to recover and rebuild, just like every muscle group. You should only be working the biceps and triceps twice a week, with at least 48 hours of rest between workouts.big biceps

The key exercise to perform to build a bigger bicep are:

Incline Dumbbell Curl

Barbell Curl

Scott Curl

Hammer Curl

For a complete explanation of these exercises, please follow the links below the picture.

(copy and paste these into your browser)




Build Big Triceps

As I mentioned before, the tricep makes up the bulk of the size of your arm, so we need to work it out as hard, if not harder, than the bicep. Again, there are many exercises you could perform to build the tricep. Here are just a few.

Bench Dipsbuild big triceps

Dumbbell Skull Crusher

Overhead Dumbbell Extension (French Press)

Tricep Pushups

Note: The push up is an exercise that is often overlooked. It is one of the best exercises you can perform for overall improvement in most muscle groups. The push up works your arms, your chest, your legs, your core, your shoulders, and your back. With just this one exercise, and a variety of hand placements, you can do a complete body workout.

For a complete explanation of these exercises, please follow the links below the picture.

(copy and paste these into your browser)


Overhead Dumbbell Extension – Full Tutorial Video & Form Guide


Sets and Reps

Working out your triceps and biceps will be greatly rewarding. The pump you get and the visual improvement that you will see will be the motivation you need to continue to exercise all your muscle groups.

I will vary from my usual recommendation for this one, however. If you are striving to increase the size of your arms, I suggest that you choose three exercises for each the bicep and the tricep and complete three sets of 8 – 12 repetitions.

You can increase the weight slightly with each set, and remember that the last few repetitions of each set should be really hard to complete, therefore ensuring that you have completely exhausted the muscle.

If you repeat this workout twice a week (or twice every 8-10 days), you will notice an increase in the size of your arms.

Last Words

It is important that if you are setting a goal to increase the size of your muscles quickly, then you will need to make an adjustment to your eating habits. This in no way means abandoning your Keto lifestyle.

You will need to increase you intake of protein, however. Protein is the building block of muscle, so you need lots of protein to build lots of muscle. A good guideline is to consume one gram of protein for each pound of body weight. This will give your body the protein it needs to rebuild, regenerate, and grow your muscles.

If you would like more information on how to build muscle and what a good workout program should look like, check out the Fit Father Project for more information.

Also, Bodybuilding.com has a variety of workout programs and supplements to assist you in your journey to fitness.

If you have any questions, or would like to leave a comment, please do so below.

As always, thanks for listening, and I’ll see you in the next post.

Have a great day!

Tom Fitzsimmons


  1. Great post…does this information pertain to women as well?

    I have had several shoulder injuries over the years (rotator cuff tears in both shoulders) from a physical job where I was required to use outdated equipment and work short-handed…a lot. I am tired of these injuries.

    Do you think that I should be working towards chin-ups to strengthen my shoulders and arms? Or is that too advanced and how would I work up to it? I want to set a goal to be able to do 5 in a row. How long does it take to go from zero to 5? A year? Two? Any help is appreciated.

    • Good Afternoon
      This information is not just for men, especially the Keto lifestyle sections. That being said, my wife and I lift weights together, following the same plan that I have outlined on the site.
      Chin-ups are quite an advanced exercise. You would be lifting the entire weight of your body. After almost two years of exercising, I can only do about 12 chin-ups in a row.
      I would suggest shoulder presses and incline bench presses to strengthen the muscle. The number of Chin-ups we can do should not define us.
      I hope that helps.
      Have a great day!

  2. Hi Tom,

    What are your thoughts on building muscle on a Keto diet?

    Is this possible if you’re in a calorie deficit?

    • Hi Dan
      I am building muscle while following the keto lifestyle. I am NOT in a calorie deficit, just following a carb reduced eating lifestyle. I still maintain the “1 gram of protein per pound of body weight” protocol, so the muscle can rebuild, I just limit carb intake to less than 20 grams per day. The rest of my calorie intake comes from good fats (red meat, chicken, fish) and vegetables grown above the ground.
      Over the past 18 months, I have lost about 20 pounds of fat (my body fat is about 12-15%) and gained 10 pounds of muscle (keep in mind I will be 55 this year).
      Hope this helps.
      Have a great day!

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