Biceps are the bulging muscles on the front of the upper arm. When you flex your arms, they are the ones you are showing off. Making your biceps bigger involves more than doing the same exercises over and over. Learn different strategies, biceps exercises, supporting muscle group exercises, and lifestyle changes that promote bigger, stronger biceps.
Big biceps signal to the world that you’ve put in some serious sweat equity at the gym. The biceps are a small muscle, but to grow them takes time, knowledge, and intellectual programming. If you want to build big arms then you're going to need to workout your biceps, triceps and forearms, which is why we've selected exercises that hit all three muscle groups.
Learning how to get bigger arms is one of the most popular starting points for those starting out with weight training, especially since it’s something that can be achieved relatively quickly with the right advice!
How To Get Bigger Arms In Four Weeks – Follow This Workout Plan
Build bigger and stronger biceps and thicker and more defined triceps with our four-week arms workout plan. Having bigger, stronger arms can give you a feeling of confidence. Muscular arms can also convey a sense of athleticism and strength.
When constructing workouts to get bigger arms, the first exercise type that you should factor in are compound exercises. The exercises that we’ve listed in the app will target multiple upper-body muscle groups at a time, and are great for building muscle mass in the area when they’re performed for hypertrophy rather than strength or endurance.
While many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your muscles to the test, too. After all, the weight of your body is equipment in its own right—you can use it to load your arm muscles and make 'em work. There's no heavy lifting required, and a gym membership is totally optional. Most arm exercises without weights are some version of planks or push-ups, which means they also require you to engage your core, so you'll work those muscles at the same time.
