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30-Minute Muscle: Bigger Arms In 6 Moves

Get arms that have size, shape, and definition without having to spend more time in the gym than you need. Sow 30 minutes of work, and reap the reward of bigger, better arms!
by Matt Biss Feb 21, 2013

I have a fascination with practical strength. Many have called me a purist, which is probably due to the loving relationship I have with my power rack and how I snuggle my Atlas stones at night.

I also enjoy working with people and teaching them that there's more to muscle than aesthetics. However, I tend to run into the same problem that Bob Hoffman did: Even though bodybuilding as a sport had yet to emerge, his Olympic weightlifters were obsessed with the size and shape of their arms. Instead of fighting the biceps and triceps mania, I've decided to embrace it.

Because of the different origins, attachment points, and lengths of the biceps and triceps, you can separately emphasize each head by changing the position of your arms or the rotation of your wrists.

And because your arms are heavily recruited during other upper-body work, you only need a small amount of specialization to turn those shapeless lumps into chiseled man-hammers.

Half-Hour of Power Arms Workout

    During this program, you'll learn how to utilize a variety of techniques to develop full and balanced arms. You'll do three pairs of exercises, supersetting a triceps movement with a biceps movement.

    You'll start with some heavy strength work and transition into a higher rep range for hypertrophy. This workout may not take long, but you'll get all the emphasis you need to add size and shape to your biceps and triceps.

In my opinion, there isn't a better movement for building thick, strong triceps than the JM Press. This movement is frequently used by powerlifters to turn saddlebags into extensors that would make Optimus Prime jelly. Knock out five reps and immediately go to the chin-ups. After adequate rest, bump the weight up and do it again. Continue increasing the weight each consecutive set so that your final set is an absolute battle with the devil.

While primarily a back exercise, EMG studies have demonstrated that the supinated grip results in heavy biceps recruitment, particularly of the short head. You may either use a band for assistance, or add a chinning belt to make the chin-ups more difficult.

If you do them properly, dips are a great way to build your triceps. Ideally, you would use a "V-bar," which allows you to adjust your grip width, but work with whatever you have. In order to make dips effective, you need use a heavy load. For extra resistance, hold a dumbbell between your feet, use chains, or pick up a dip belt. Protect your shoulders—don't let them go below your elbows.

By using a reverse grip, you take a little "umph" out of the long head of your biceps. (You can test this by bending your right arm to 90 degrees and placing your left hand on your right biceps. Rotate your wrist to feel tension change in your arm.) In the reverse curl, your brachialis and brachioradialis are going to get waxed. Few things are more impressive in a bodybuilder than a thick brachialis jutting out from under a nice peak.

This overhead triceps movement emphasizes the long head. You will get better range of motion by doing this movement unilaterally (with one arm). Doing so will also reduce your chances for elbow pain.

This movement places the arms behind the body, thereby lengthening the long head and engaging it further. Because parts of the biceps also help supinate the wrist, I like to start with a hammer grip at the bottom and rotate as I come up.


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About The Author

Matt Biss
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Matt is the Training and Nutrition Specialist for Bodybuilding.com. He has studied Exercise Science and is a competitive strength athlete.

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twd721

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twd721

seems pretty standard

Feb 21, 2013 6:08pm | report
DannyWage

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DannyWage

Standard can pay off too !

Feb 22, 2013 9:41am | report
sinclairsinclai

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sinclairsinclai

Feb 22, 2013 6:36pm | report
liarize

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liarize

it is good.,

Feb 21, 2013 7:41pm | report
RippedRico69

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RippedRico69

awesome article and very useful

Article Rated:
10
Feb 21, 2013 7:42pm | report
KthxHibye

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KthxHibye

As far as biceps go, I've been on a crazy kick of 2 set warm up standing ez bar. Into 4 sets of off the knee slow dumbbells. Straight arm at the bottom to a slow pull and as much concentration at the top as possible, then down slow again. Really gets the bottom cut on your bicep peaked, even when your arm is hanging neutral.

Feb 21, 2013 7:58pm | report
BigMiniBaby

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BigMiniBaby

Could you be a little more specific with the exercise you just mentioned? That bottom peak is what I've been searching to complete. Any extra information would mean the world, man.

Feb 25, 2013 3:25pm | report
MikeyTN

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MikeyTN

Good moves, they should indeed help

http://www.bodybuilding.com/fun/body-transformation-devine-intervention.html

Feb 21, 2013 8:16pm | report
knighty92

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knighty92

Cool.

Feb 21, 2013 11:20pm | report
longhaired

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longhaired

Pretty sweet setup. I had a problem with over training my biceps, I feel like this would help extinguish that problem. But hey, never know if it works until you try it out for yourself!

Feb 22, 2013 8:30am | report
lex1981

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lex1981

Gunna use this tomorrow :)

Feb 22, 2013 8:31am | report
robcoop12

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robcoop12

May give this a try

Feb 22, 2013 8:43am | report
steelchic

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steelchic

I like big guns and I cannot lie!! I wrote it all down and I will try today!! THANK YOU

Feb 22, 2013 10:40am | report
Omanox

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Omanox

just eat and go heavy...and hard and heavier when you can...then go light and work that bicep peak with them dumbells

Feb 22, 2013 8:06pm | report
33yearsofblah

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33yearsofblah

Just did this! Felt really good considering I'm just starting out.

Feb 22, 2013 9:17pm | report
Ashdavies

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Ashdavies

Can't wait to feel the pump. Looks like a good workout :)

Feb 23, 2013 3:36am | report
DLFloyd

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DLFloyd

How often should i do this workout

Feb 23, 2013 9:56am | report
willguy9

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willguy9

sounds good

Feb 24, 2013 3:09pm | report
sguglich

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sguglich

How many days a week would you do this routine?

Feb 24, 2013 4:53pm | report
sguglich

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sguglich

How many days a week would you do this routine?

Feb 24, 2013 4:53pm | report
MsPriss101

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MsPriss101

Going to use this guide on my next arm day! Big arms!!

Feb 24, 2013 5:40pm | report
jwethall

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jwethall

I've tried many many things to get my arms to grow. Two things seem to have had a great effect, and its not the exercises you pick, its the techniques you use when performing them. HIT training and FST-7 training were the only things that really made my arms start growing (combined with proper diet for growth).

Feb 24, 2013 9:32pm | report
GioRamone

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GioRamone

Going to try this at the gym tomorrow

Feb 25, 2013 2:23am | report
Thai_Clinch

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Thai_Clinch

Similar to what I do now, just different exercises. I will incorporate this into my routine this week.

Feb 25, 2013 8:55am | report
CoachKlein

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CoachKlein

30 Minutes for 20 Sets? I like the workout but don't think the time is realistic.

Feb 25, 2013 12:39pm | report
Showing 1 - 25 of 30 Comments

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