Are you looking for the best arm workouts for mass? In today’s article, I will tell you the best arm workouts to develop your biceps and gain some muscle.
All people go to a gym to have a slim and toned body, but above all, healthy. They also dream of having attention-grabbing biceps and triceps.
In the case of men, it gives a lot of respect and is a symbol of masculinity. Many women just love to see them with big arms.
Gaining volume in the biceps and triceps is not an easy task. Many are the ones who give up, not seeing their muscles grow continuously. Most of them stagnate, and that’s where the problems begin.
Having those big arms requires a great effort and, above all, a lot of discipline to achieve it. The training routine you must follow is not a child’s thing.
Not even when you’re starting, but do not worry if you are one of those who want great biceps and triceps. Here we have a series of exercises that you must do, and they will help you gain volume in your arms.
Best Arm Workouts for Mass – Considerations
The biceps curl is not the only exercise you should do to make your muscle mass bigger, especially that of the biceps and triceps. The order in which you perform the activities plays a fundamental factor.
For example, before starting entirely with the routine to strengthen the biceps, before you must have exercised the dorsal. Since that way, you are heating it for what is coming.
While chest exercises help a lot to pre-train and warm up the triceps, the other way to train your arms is by combining a triceps workout routine along with bicep exercises.
But if you do the routine in this way, then you should not exercise any of the large muscles such as chest or dorsal.
Your excuse for not having reliable and toned biceps and triceps is that you don’t have “time” or money to attend a gym. Then equip yourself at home with a pair of dumbbells or tension garters. So, you can add weight to the exercises.
Best Arm Workouts for Mass
1. Curl Bar
You stand straight, with your legs slightly apart, at the same distance from your shoulders. Bend your knees a little and keep your back straight.
Hold the bar at thigh level and try to keep your elbows close to your body. Then raise the bar, flexing your arms until it reaches chest height, then lower. It is one of the best arm workouts for mass.
2. Skull Crushers
Lying on a bench, you take the bar and place it at the height of your head, you start to go down and up. Be careful not to hit your forehead or skull with this exercise.
Take caution, since the name does not come for free and what we least want is for you to suffer a sharp blow. The exercise should be done at a high intensity, try to take care of the postures, and not hit yourself.
3. Hammer dumbbell curl
You can do the exercise standing or sitting, but in either case, you must keep your back straight. Also, you take the dumbbells, one in each hand; you are going to raise it.
Now, flex the elbow, with the difference that the upper part of the dumbbell should go up and not like when you do weights usually. Here you must take the forecast that first you do the movement with one arm and then with the other.
4. Push down with the straight bar
It is one of the best arm workouts for mass. You stand in front of the machine. Then, you grab the handle at chest height and pull down until it reaches your hips. You have to stand up straight and with your back straight.
5. Alternating incline dumbbell curl
- You lie on a bench that is tilted.
- There must be a dumbbell in each of your hands.
- Your arms should be stretched towards the floor.
- Flexing the elbow, you raise and then lower, doing the movement with total normality.
It is essential that you do one arm first and then the other. Try not to separate the torso from the bench so that the force is done in the arms. This is an exercise that you do not need to do at high speed, but at a pace pausing with pressure in the indicated places.
6. Dumbbell Concentrate Curl
You sit on a bench and bend the trunk forward. Take the dumbbell in one hand and place your elbow on your knee with your arm extended down.
Then you flex up and repeat the movement. Take care of the postures, and try not to hurt your elbow when you raise and lower your arm. It is one of the best arm workouts for mass.
7. One-arm dumbbell kick
You put one knee and one arm on a bench. With the other arm, take a dumbbell and flex your torso forward, but with a straight back. It is one of the best arm workouts for mass.
Flex your elbow, with the dumbbell at chest height, then lower and carry it back, always with your arm straight, and until it is well stretched. Return to the original position.
8. Low pulley bicep curl
You stand in front of the machine and take the handle, preferably in supination. Your body should be firm and straight, especially your back.
The starting position is to take it and have it at waist level and pull up to the chest and hold for a second to put pressure on the biceps. So, it is one of the best arm workouts for mass. You must not compromise the exercise if you want mass muscle.
9. Pulley extensions behind the head
You stand with your back to the machine, lean your body slightly forward. Take the pulley handle with both hands and pull the pulley forward, over your head. Your body should be firm, and you should not bend your arms, the only thing you flex is the elbow. It is one of the best arm workouts for mass.
Best Arm Workout for Mass – Routine
We have put together a training routine for biceps and triceps volume that we show you below:
| EXERCISE | SERIES | REPETITIONS |
| Curl with bar | Four super series | 10 |
| Smash skull | 12 | |
| Dumbbell Hammer Curl | Four super series | 10 |
| Push down with the straight bar | 12 | |
| Alternating Incline Dumbbell Curl | Four super series | 8 |
| Cup (Elbow Stretch Over Head with Dumbbell) | 10 | |
| Dumbbell concentrate | Four super series | 10 |
| One Arm Dumbbell Kick | 10 |
Doing 3 to 4 supersets with 6 to 12 repetitions each is ideal. The important thing is to use a good weight so that those last repetitions are muscle failure. Equally, you must remember that the number of repetitions and series will depend on your goals.
You can’t let your body get used to a routine. It is one of the mistakes that, in general, many people who go to gyms do not allow you to gain muscle mass. Regardless of the goal you have, it is to increase muscle mass or lose weight. Routines may vary depending on your specific requirements.
Keys to have mass in the arm
- Vary your workout routine
- Apply appropriate intensity to exercises
- Work the rest of the body
- Don’t over-train
Periodization is very important in the development of muscles. Not just from the triceps and biceps, but any area of the body that you want to develop significantly. You should also know that you cannot train only this area of the body and not focus on the others.
Also, you are going to generate a muscular imbalance that is not good. It can create injuries by having very developed muscles, and others not even worked to the minimum. Doing back strengthening exercises is also very important. It helps you have envy-worthy biceps and triceps.
You should also know that not only with energetic training routines will you get your biceps and triceps to grow as you expect. Several factors must also be taken into account. Some of them are:
Food
Diet plays a fundamental role. A diet with lots of protein will help you to carry out your routines better. The same goes for carbohydrates that, when well combined, will give you much more energy for your training sessions.
You can also help yourself with protein powder before and after workouts so that it’s chemical composition allows you to achieve results faster. Since it will prevent fatigue from appearing soon and so, you can do many more repetitions with more weight. Just like you drink green tea for weight loss, for mass muscle, you need proteins.
When you take protein powder before workouts, it gives you additional energy that is very important when it comes to dealing with your workouts. You make it post-exercise you gain in recovery. All the muscles are oxygenated much better. Food is likewise important besides the best arm workouts for mass.
Rest
Yes, resting well after a training routine is very important, especially at bedtime. Getting to about eight hours of sleep is vital to ensure that your muscles can grow and develop without significant problems.
At rest, your muscles oxygenate well. They allow you to have enough energy for when it is time to train again and bear the workload that you are going to have. Otherwise, you will start to suffer injuries, or fatigue will appear faster than usual.
You should also leave days in between at rest so that your muscles recover optimally. When you are starting, you should allow 24, 48, or 72 hours to pass before re-exercising your biceps and triceps heavily. So, rest is also important when it comes to best arm workouts for mass.
Genetics
Believe it or not, genes also play a critical factor in ensuring that we have well-developed biceps and triceps. If you come from a family of skinny build with few muscles, there will be no way or way that they can be as big as you would like (Arnold or Stallone style).
As much as you gain in muscle mass genetically, you can’t achieve it; at least naturally, you will not succeed. That does not mean that you are not going to develop them, yes you can. But they will not be the size of the great bodybuilders or in the best style of Jean-Claude Van Dame.
Remember
You want to increase the size of your biceps and triceps, but no matter how hard you try daily in the gym, you don’t get the expected results.
It is possible that you are not doing the biceps and triceps exercises correctly and even something much more severe. They are not the ones that lead to this area of the body having the volume that you expect.
Believe it or not, many people attend the gyms that always perform the same exercise over and over again, hoping to have arms worth admiring.
What they do not know is that after a while, the body no longer feels the demand and muscle development stagnates. In this case, the size of the biceps and triceps.
Conclusion
As you can see, there are a series of exercises in which all the angles of both the biceps and triceps are worked out. They are made up of several heads, and all must be exercised so that there can be a growth consistent not only with what we aspire to but also so that the arm doesn’t look deformed.
Do this routine daily. If you are just starting with training, leave a rest day in between. If you are already someone more experienced at least two days a week, they should be absolute rest.
When you want to have a dream body, you must pay attention to different elements. Not only in the exercises, but you must pay attention to the meals. For example, to have excellent muscle growth, you must have a perfect diet, as well as the best eating habits. Lastly, you need to focus on the best arm workouts for mass.
