Building Biceps And Triceps 9 Quick Tips For Bigger Arm Muscles

9 Quick Tips For Bigger Arms

1) Include a lot of close grip chin ups and dips in your workout program.

2) Do both heavy sets to stimulate the fast twitch fibers and higher rep sets to get a good pump increase the size of the slow twitch fibers, sarcoplasm, etc.

3) Consider training arms (biceps and triceps) on your leg day, 48 hours after your main upper body day. This allows you to hit them more often and also when they are fresher.

4) Or consider, for a short specialization period of a month or two, training biceps and triceps first in your upper body workout.

5) Since they are a smaller body part, the arms can tolerate more volume and frequency than the lats, quads or other larger body parts, when specializing on them for a month or two.

6) Do an equal amount of work for both the triceps and biceps.

7) The triceps respond best to heavy loads so be sure to hit them heavy with some dips, floor presses or board presses.

8) Stretch the biceps and triceps in between sets and after your last pump set.

9) Always try to increase the load on all of your biceps and triceps exercises. If you are curling 35 pound dumbbells now you had better be curling 50’s a year from now. If not your arms will look pretty much exactly the same

For more info on how to build bigger arms tips and routines check out Muscle Gaining Secrets from Jason Ferruggia.

Jason Ferruggia is a highly sought after, world renowned strength and conditioning specialist based out of the New York/New Jersey area. Over the last 15 years he has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers and military personnel as well as countless weekend warriors, Hollywood stars and entertainers. Jason is known as “the secret weapon” by many of his clients for his unmatched ability to deliver awe inspiring results in record time. He has also been called “the most controversial man in the fitness industry today” for his outspoken views and politically incorrect, underground training methods.


Jason is currently the chief training adviser for Men’s Fitness magazine where he also has his own monthly column called The Hard-Gainer. He has authored over 500 articles for various other fitness related websites and magazines such as Men’s Health, Maximum Fitness, MMA SportsMag, Today’s Man, Muscle and Fitness Hers and Shape.