The Best Guns On Bodyspace: Members Show You How To Get Big Arms

When it comes to big arms, we say learn from the best. BodySpace's pick of the litter are here to help you turn those water pistols into loaded guns!

Bodyspace launched in 2006, with Bodybuilding.com CEO Ryan DeLuca as User #1. It rapidly became a friendly force in the bodybuilding and fitness world. Members from countries spanning the globe join freely and are inspired by the stellar members who update regularly on Bodybuilding.com's social community.

The best part about Bodyspace is how members help each other meet goals every day. One of the most popular questions asked by beginners is "How do you get big arms?" Thankfully, three Bodyspace members are here to help you by telling you how they got big arms and by sharing advice how to turn appendage pistols into colossal cannons.

1. T. Rodriguez84


BodySpace: T. Rodriguez84
Real Name: Taylor Rodriguez
Age: 20
Member Since: January 15, 2009


Who were the guys you looked up to that had big arms?


I would say Arnold (Schwarzenegger), and my favorite bodybuilder Kai Greene! They have massive thickness, the arms I shoot for everyday in the gym!

How big were they when you started and how big are they now?


They were around 15 inches when I started lifting before I went to play college ball, they peak at 20 inches now after almost 2 years of focused/researched training.

What is your favorite arm routine?


T. Rodriguez84's Arm Routine


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If a beginner asked you how to get big arms, what would you tell them?


Hit the basics. Standing barbell curls really shape the arms and put a lot of fullness into the bicep. I use a lot of isolation bicep movements. I also hit a lot of different tricep exercises. The bigger the tricep, the bigger the arm is gonna look.

2. Cramos1279


BodySpace: Cramos1279
Real Name: Claudio Ramos
Age: 27
Bodyspace Member Since: October 29, 2009


Who were the guys you looked up to that had big arms?


Honestly, I didn't have anybody specific in mind with big arms. I looked at the body as a whole and just not any specific body part.

How big were they when you started and how big are they now?


When I was overweight, I already had big arms but they were all fat and no muscle. So, before I would have to say 14.5-15 inches or so and now 16 inches in muscle.

What is your favorite arm routine?


Biceps/Triceps/Forearms

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If a beginner asked you how to get big arms, what would you tell them?


It all starts out with good, clean eating to help the muscle grow with good nutrients. Good training routine, working the muscle 1-to-3 times per week depending on your split. Changing reps, increasing weight and including techniques like supersets and drop sets.

Unfortunately building muscle takes time, so don't lose hope.

3. whitneyreid


BodySpace: whitneyreid
Real Name: Whitney Reid
Age: 28
Bodyspace Member Since: March 19, 2009


Who were the guys you looked up to that had big arms?


One of the most typical questions a bodybuilder will get is "how big are your arms?" No matter what anyone says, it's always impressive to see a huge set of arms ripping out the sleeves! I remember being a young kid watching Conan movies and dreaming of having arms like that!

Before I ever knew a thing about training, I would follow my big brother to the high school gym and do countless numbers of sets of curls trying to achieve that superhero look of Arnold. Back then I had no idea that the tricep is actually a much larger muscle group and in order to have massive arms you must pound both muscle groups.

I got more involved into the fitness world as a young teen and first picked up the "Encyclopedia of Bodybuilding" and watched "Pumping Iron" I became fascinated with the world of bodybuilding. I loved how Arnold described his biceps as mountain peaks and every rep pushed more and more blood into the muscle and he could imagine the mountain grow!

Who WOULDN'T want some epic body topography?

I used that type of visualization when I would train arms and began to get great results. Not until my late teens did I run into a real life superhero who had the largest arms I'd ever seen.

His name is Mike "Titan" O'Hearn. It's such a small world, now that Mike and I train together regularly and he's like a brother to me. I remember being at a WCW wrestling event In my home town of Richmond, Virginia. As I was leaving the arena, I walked by O'Hearn. I recognized him from the magazines, but I didn't realize until I saw him in person how HUGE he was.

The one thing that stood out in particular were his massive arms. That's what I had to look like! I never fathomed that only a few years later he would be my mentor.

How big were your arms when you started training and how big are they now?


First time I remember putting a tape on they were 15 inches. Now they are 19 inches.

What is your favorite arm routine?


I have one day a week that I train insanely heavy just like all other body parts. I'll do 3 sets of heavy straight bar curls x10, heavy incline curls x10 and preacher curls x10. For tris: 3 sets heavy close grip x8, heavy skulls x10 and overhead db x 10.

I also have a pump day for bis and tris. On back day I pump tris 2 sets of any exercises FST-7 Hany Rambod style! They are usually rope pushdowns and dips. Then on chest day I pump bis using FST-7 on hammer preacher curl machine and some type of DB curl.

FST- 7 gives you a crazy pump! Seven sets of 15 with only 30-second rest. I actually started working with Hany Rambod 3 years ago and he helped me get in shape for my first ever magazine cover shoot. I owe him tons of credit. I use a mixture of heavy and pump days for arms.

Heavy Day:

Pump Day


If a beginner asked you how to get big arms, what would you tell them?


Try switching your routine up regular until you find what stimulates growth and once that gets stale change it up again! Keep training hard!


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