To get bigger arms, train both biceps and triceps with enough weekly volume, apply progressive overload, and prioritise the triceps, which make up about two thirds of your upper arm. Enough protein and calories support the growth.
Prioritise the triceps
Your triceps are the bigger muscle, so they drive most of your arm size. Train them with presses, dips, and extensions.
Train biceps too
Curls in various forms build the biceps. A mix of angles and rep ranges works well.
Enough volume and progression
Do enough hard sets per week for each, and add weight or reps over time. See progressive overload and the best rep range for muscle growth.
Do not forget the basics
Big compound lifts like rows and presses also build the arms, and enough protein and calories fuel growth. See how much protein you need.
Train with intent
Focused, quality sets grow muscle. PUROX helps you train hard with a strong mind-muscle connection. See the mind-muscle connection.
Frequently Asked Questions
How do I get bigger arms?
Train biceps and triceps with enough volume, apply progressive overload, and prioritise the triceps, which make up most of your arm size.
Should I train biceps or triceps for bigger arms?
Both, but prioritise the triceps, since they make up about two thirds of your upper arm.
How often should I train arms?
About twice a week, with enough hard sets and progression, works well for most people.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. PUROX is a food supplement; follow the recommended serving.
