How to get big arms if you're skinny
There's nothing wrong with having skinny arms. Some people would be thrilled to have them. But if you find yourself thinking, "My arms are too skinny," adding just a bit of muscle can give them a sleek, defined shape. And if you want to build bigger muscles, you can do that, too, using the same exercises. The only thing you need to change is how you're organizing your sets and repetitions.
Over-training your arms the same way each time will always focus on the same muscles and won't give them time to heal.
This is very important since any increase in size you make will be from your muscle forming scar tissue from these micro-tears you suffer during training. If one day you're doing dumbbell curls, you could do triceps pushdowns the next day, reverse curls in the future, and go back to dumbbell curls the next day.
This will allow time for each set of muscles to heal, and you'll get maximum gains.
Avoid Crucial Mistakes
If you're always thinking, "my arms are too skinny," then it could be because you're committing some basic mistakes that could be easily corrected. One of the biggest mistakes people make when trying to get bigger arms is not eating enough. Unless you bulk up, you'll never be able to get bigger arms.
Another thing you have to know is that muscle consumes a lot of energy, and you will need to add some extra calories to your diet to maintain it.
So, as a rule of thumb, you should be adding about 500 calories per day to your diet the minute you start your arm workout. Once you start hitting your plateau, you should add another 500 calories until you see more gains.
Heavy Compound Exercises Before Isolation Exercises
If you want to grow your arms, you need to increase muscle mass throughout your body. You are also going to need to lift heavy weights to stimulate growth hormone and testosterone responses that will allow your muscles to grow quicker.
Doing some leg workouts at the beginning of your sessions before moving on to your arms will help release more growth hormone and testosterone, and you will see rapid improvements in arm muscle size.
- Biceps. Barbell Rows work for your biceps because you are holding the bar and pulling it towards you. Your arms bend as they would on a biceps curl, but the weight is heavy because you are engaging more muscles.
- Triceps. Bench Press and Overhead Press work for your triceps hard. You are pressing the weight away on every rep. Your arms straighten as they would on a skull crusher, but the weight is heavy because more muscles are involved.
Forearms. Deadlifts work for your forearms hard. It would help if you avoided straps. You can squeeze the bar hard, use the chalk, and use a mixed grip on your max sets.
Take the Right Supplements
If you want to increase your arm size quickly, you need to use a few dietary supplements. Although you don't need to fill your cabinet with many, taking a few particular supplements can certainly help you get bigger arms.
For example, creatine monohydrate is a well-researched supplement that has been proven to help people lift more weight and increase muscle size.
Stryv Performance - Amped Aminos
BCAA supplements are very beneficial for your muscles as they help sustain and safeguard them. That's potentially more energy, more reps, and more gains.
Stryv Performance - Elevate Sour Watermelon Pre-Workout
This supplement will help you in your workout as a pre-energy booster.