How To Build Bigger, Stronger Arms

Your arms are one of the most visible parts of your body. As a result, many people put a significant emphasis on building arm strength. Not only will more muscular arms help you reach your fitness goals, but they are also aesthetically pleasing.

However, building stronger arms is easier said than done, but this article will give you everything you need to know about building bigger, stronger arms. We will discuss the anatomy of the arm, the muscles that make up the arms, and how to train those muscles effectively.

We will also provide a nutrition guide to help you fuel your body for muscle growth and look to the role supplements can play in helping you build arm muscle mass. Finally, we will give you some of the best exercises at the gym or using at-home fitness equipment to build muscle mass and strength.

What Muscles Make Up the Arms?

The biceps, the triceps, and the forearm are the three major muscle groups that make up the arms. 

Biceps Brachii

The biceps brachii is a two-headed muscle on the front of the upper arm, flexing the elbow while supporting the forearm.

The long head originates at the top of the shoulder blade, while the short head originates at the bottom of the shoulder blade—the biceps inserts at the radius, one of the bones in the forearm.

Triceps Brachii

The triceps brachii is a three-headed muscle on the upper arm’s back and is responsible for extending the elbow. 

The long head starts at the bottom of the shoulder blade, the lateral head begins at the top of the shoulder blade, while the medial head begins in the middle—the triceps insert at the ulna, one of the bones in the forearm.

Forearm

Several muscles in the forearm contribute to arm strength. These muscles include the brachioradialis, extensor, and flexor muscles.

The brachioradialis is a muscle on the forearm’s outer side and is responsible for flexing the elbow. The extensor muscles are responsible for extending the wrist and fingers. The flexor muscles are responsible for turning the wrist and fingers.

Now that we know the muscles that make up the arms let’s discuss how to train those muscles effectively.

Nutrition for Building Bigger, Stronger Arms

When people begin targeting one muscle group, they focus on the amount of time in the gym and the type of exercise they are doing, not realizing that gains in strength and size begin in the kitchen. Poor diet is one of the most common self-sabotaging actions affecting your gains. 

You must ensure you are eating enough calories to fuel your body. If you are in a calorie deficit, your body will not have the energy it needs to build muscle. You also need to make sure you are getting enough protein. 

Protein

Protein is the building block of muscle tissue, and you should aim for at least 0.7 grams of protein per pound of body weight. So, if you weigh 150 pounds, you should consume at least 105 grams of protein daily.

Protein is the most critical nutrient for building muscle. It doesn’t matter how much time you spend in the gym. If you are not eating enough protein, your arms will not get bigger or stronger.

Healthy Fats

You also need to make sure you are getting enough healthy fats. Healthy fats help your body absorb vitamins and minerals, help with hormone production, and they provide energy. You should aim for at least 0.5 grams of fat per pound of body weight. So, if you weigh 150 pounds, you should consume at least 75 grams of fat per day.

Carbohydrates

Finally, you need to make sure you are getting enough carbohydrates. Carbohydrates are your body’s primary source of energy. You should aim for at least 1 gram of carbohydrates per pound of body weight. So, if you weigh 150 pounds, you should consume at least 150 grams of carbohydrates per day.

One of the best ways to ensure you get the proper nutrition is to track your calorie consumption. You can do this on a nutrition-tracking app. If you are serious about adding mass and strength to your arms, you should consider meal prepping.

Meal prepping is when you cook all your meals in advance. Meal prepping ensures you get the proper nutrients and calories and saves time.

Now that we’ve covered nutrition, let’s look at some exercises to help build arm muscle mass.

What Exercises Should You Use?

There are a variety of exercises you can do to build arm muscle mass. However, some exercises are better than others. You can perform these exercises at the gym or with at-home fitness equipment.

Compound Exercises

The best exercises for building arm muscle mass are compound exercises. These exercises involve multiple joints and muscles. The more muscles an exercise involves, the more effective it is at building muscle.

The best compound exercises for building arm muscle mass are bench presses, overhead presses, and chin-ups.

The bench press is a chest exercise but also works the arms. The overhead press is a shoulder exercise that also works the arms. Chin-ups are a back exercise that also works the arms.

Isolation Exercises

In addition to compound exercises, you should also do isolation exercises. These exercises involve only one joint and muscle group.

Isolation exercises are important because they allow you to target specific muscles. They also help you increase the intensity of your workouts.

The biceps curl and the triceps extension are the best isolation exercises for building arm muscle mass.

The biceps curl works only the biceps. The triceps extension works only the triceps.

How Many Sets and Reps Should You Do?

The number of sets and reps you do depends on your goals. If your goal is to build muscle, you should do 3-5 sets of 8-12 reps.

If your goal is to build strength, you should do 5-8 sets of 1-5 reps.

If you are new to lifting weights, you should start with three sets of 8-12 reps. As you get stronger, you can increase the number of sets and reps you do.

It would be best if you also changed your exercises every 4-6 weeks because it will help prevent boredom and keep your workouts effective.

How Long Will It Take To Increase My Arm Strength? 

Seeing gains depends on the number of times you go to the gym, your diet, and your recovery. If you do not go to the gym at least three times per week and eat a healthy diet, you will not see the gains you want.

In addition, if you do not allow your muscles to recover, you will not see gains. When you work out, you break down your muscle tissue. It is during the recovery process that your muscles rebuild and grow stronger.

You will not see gains if you do not allow your muscles to recover. It would help if you gave your muscles time to recover between workouts.

You can expect significant gains in the first 6-12 months of training if you are a beginner. After that, your gains will start to slow down, which is normal and expected.

If you are an experienced lifter, you can still make gains, but they will be slower than when you were a beginner.

The key to continued progress is consistently challenging your muscles with new exercises and heavier weights. As your muscles adapt, you must keep pushing yourself to progress continuously.

Will Supplements Help Me Build Bigger and Stronger Arms?

Supplements can be helpful if you are trying to build muscle or lose fat. However, they are not necessary. You can get all the nutrients you need from a healthy diet.

Three supplements are helpful for people who are trying to build muscle: protein powder, creatine, and beta-alanine.

Protein powder is a great way to have enough protein in your diet. Protein is the building block of muscle. You need protein to build muscle.

Creatine is a compound that helps your muscles produce energy. It can help you lift heavier weights and do more reps. Creatine is beneficial for people who are trying to build muscle.

Beta-alanine is a compound that helps delay fatigue. It can help you work out for more extended periods. Beta-alanine is especially helpful for people who are trying to build endurance.

Tony Horton protein powder is a great way to have enough protein in your diet. Protein is the building block of muscle. You need protein to build muscle.

Wrap Up

Building bigger and stronger arms take dedication, hard work, and consistency. There are no quick fixes or shortcuts, and you can always use at-home fitness equipment if you can’t make it to the gym.

You must eat a healthy diet and exercise regularly to see results. You should also mix up your exercises every 4-6 weeks to prevent boredom and keep your workouts effective.

Finally, supplements can be helpful if you are trying to build muscle. However, they are not necessary. You can get all the nutrients you need from a healthy diet.

What are your favorite exercises for building bigger and stronger arms?