3 Ways to Build Bigger Arms, Faster

If you want bigger arms quickly, you have to be strategic with your training. Here are three effective methods:

1. Prioritize polyarticular exercises

Curls are great, but if you want massive arms quickly, you need to include heavy movements that recruit several muscles at once.

Supination pull-ups: target the biceps intensely.

Dips: excellent for the triceps.

Close bench press: boosts triceps mass and overall strength.

2. Increase frequency and intensity

If you work your arms once a week, increase to two or three times by varying the intensity:

Day 1: Heavy loads, few reps (4-6)

Day 2: Medium loads, moderate reps (8-12)

Day 3: Light with volume (15-20 reps, long sets)

3. Optimize recovery and nutrition

Protein: 2 g per kg of body weight.

Rest: Arms develop outside the room, sleep at least 7-8 hours.

Stretching and mobility: to prevent injuries and maximize range of motion.

If you apply these strategies, you will see results quickly! 💪🔥