There are a number of common misconceptions when it comes to getting t-shirt-filling arms. Some people assume that simply working the arms is enough to obtain T-shirt-filling arms... but it's not.
We've rounded up the best bigger bicep exercises in the videos below, which will set you on course towards a pair of impressive "the beach is that way" swans.
You'll find out lots of facts and tips that might surprise you such as:
- To get ripped arms, you need to work your triceps harder than your biceps as they are a larger muscle group
- Personal trainer Scott Laidler in the Daily Telegraph recommends that when trying to achieve muscle growth it's very important to eat well. A good bodybuilding saying is that you've got to eat big to get big. He recommends you consume a daily calorie surplus of 300-400 above your Basal metabolic rate (the number of calories you need to maintain your current weight).
- The best bicep exercises to increase your arm muscles are the simple ones - barbell and dumbell curls, pull-ups and dips
- Don't over do it. The muscles in our arms are the more prone to overtraining than other muscles so try to limit yourself to 1-2 arm workouts a week to see the best results
First up is the Weight Gain Network with its five commandments for bigger arms here. Number one on the list is to do lots of wide grip pull-ups. The second commandment is to do lots of compound exercise movements, the third is lots of tricep work. Next up is heavy bicep work to get those muscles really working and finally you shouldn't just do arm exercises - combine it with working your chest, back and legs.
Ignore the presenter's constant and slightly belittling referral to "skinny guys".
How To Get Big Arms by Weight Gain Network
Not only does Mike Chang from the Six Pack Shortcuts YouTube channel have ridiculously ripped abs, he also has massive arms. And you might be surprised to learn he achieved this by working his triceps really hard along with his biceps. Heed his advice.
The Key To Building Huge Arms by Six Pack Shortcuts
Finally, if you fancy going really big, why not follow advice from the almost comically ripped Buff Dudes. The videos are ridiculous but their bicep exercises really do produce results.