If you want big arms, who do you turn to for advice? Obviously, the guy with huge arms. It also helps if he has a good reputation and knowledge beyond merely picking things up and putting them down.

If bigger biceps and massive triceps are your dream, MuscleTech athlete Dylan Thomas is your guy. He's more than just a jacked dude. He's a coach with experience helping people achieve phenomenal results. This Toronto, Canada, resident doesn't allow excuses to prevent him from making gains, especially not a lack of time. You may envision jacked models like him training in only pristine gym surroundings, but he's also had to cook up plenty of training sessions on the fly.



"Things happen and you might be late getting to the gym or you're stuck somewhere and have limited resources," explains Thomas, "so make the best of what's around you and make it count."

Need proof you can get an awesome workout in no time at all? Look no further than this 9-minute arm-training plan. Yes, you read that right—9 minutes!

These workouts may be brief, but they sure pack a punch. So the next time you're in a bind and can't make the gym, you'll have an arsenal of arm-building tricks to help build bigger muscles anytime, anywhere!

Workout 1: Compounding Your Gains
*Note: Here's what the tempo numbers mean. For 1/4/4/1, take 1 second to lift the handle of the band and flex your biceps. Hold for 4 seconds. Take another 4 seconds to lower your hand to the starting position. Once you do this, you'll feel the muscle stretch. Hold this position for 1 second. That's 1 rep.
1
Biceps Compound Set
2 Sets
Concentration Curls
12 reps per arm with a 1/4/4/1 tempo* is one combined set (do 2 combined sets total). Perform standing, using band for resistance.
4 sets, 12 reps (alternating arms)
Barbell Curl
12 reps with a 1/4/4/1 tempo. Perform using band for resistance.
2 sets, 12 reps
2
Triceps Compound Set
2 Sets
Diamond Push-Up
15 reps with a 1/1/3/1 tempo.
2 sets, 15 reps
Bench Dips
Chair Dips (shown on bench). 15 reps with a 1/1/3/1 tempo.
2 sets, 15 reps
Workout 2: The Ultimate Arm Circuit
Note: No rest between exercises, as little rest as possible between rounds.
1
Circuit
2-3 Rounds
Concentration Curls
12 reps per arm with a 1/4/4/1 tempo* (both arms is one combined set). Perform standing, using band for resistance.
6 sets, 12 reps (alternating arms)
Diamond Push-Up
15 reps with a 1/1/3/1 tempo.
3 sets, 15 reps
Barbell Curl
12 reps with a 1/4/4/1 tempo. Perform using band for resistance.
3 sets, 12 reps
Bench Dips
Chair Dips (shown on bench). 15 reps with a 1/1/3/1 tempo.
3 sets, 15 reps

Band Curl

Fitness bands are convenient, affordable, and travel with you anywhere. What if you don't find the resistance challenging? Slow it down.

Two 9-Minute Arm Workouts You Can Do Anywhere

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"Going slow and using a longer tempo can make the exercise more challenging and allow you to keep longer tension on the biceps," says Thomas. "I like holding the contraction for a few seconds and then performing a long negative, say 4-5 seconds, before performing another rep. This works with bands or any form of resistance. Each rep should take around 10 seconds."

To focus on each arm individually, take both handles and hold them in the same hand. This also provides that extra resistance you're looking for since you've now doubled the resistance on your arm. Tempo for single-arm band curls remains the same.

Diamond Push-up

Triceps make up two-thirds of your upper arm, so they definitely deserve some love. For a quick and effective triceps pump, stick with body weight for resistance.



"You can do bodyweight movements anywhere and at any time," Thomas says. "Your body is your equipment, so make the most of it."

Two 9-Minute Arm Workouts You Can Do Anywhere

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Since your hands are closer together, diamond push-ups shift all the focus of the movement to the triceps. Thomas suggests changing things up a little here.

"The goal is to pump more blood into the muscle. Since the triceps are bigger than the biceps, extra volume is better. Doing 15 reps per set is great here."

Chair Dip

Unless you already train at home, you probably don't have a bench in your house. But chances are you have chairs. Using the seat of a chair, raise up your feet on a step or another chair and knock out some dips.

Two 9-Minute Arm Workouts You Can Do Anywhere

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"Dips are one of the best exercises for triceps," explains Thomas. "Using a chair, you can still do them effectively. Raising your feet up makes your triceps work even harder."

If you don't have a step or you can't keep your legs up for whatever reason, you can put your feet on the floor, but make sure you don't use them to assist. For safety's sake, make sure the chairs you use are strong enough to support you, and high enough that your butt doesn't touch the floor.

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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