Barbell Curl- As far as isolation movements go, this is the best one there is when it comes to building big biceps. Fast forward 15 years later, and I probably trained my arms harder than anything else in the gym. Now that I am a little older and a little wiser, I take a more well-rounded approach to building my arms that not only gives me more mass on my biceps and triceps, but improves my overall body mass and strength as well. Your arms are quick to recover too.  Hit them with a higher frequency during the week, capitalizing on a day or two of rest instead of 4 or 5.


Even though you aren’t isolating your arms, pull-ups and row variations will build your biceps, and presses will crush your triceps.  You will be hitting your arms far more than you realize and then you can supplement this work with curls and dips, albeit spending far less time isolating just one part of your body. I didn’t touch my arms for 6 months, meaning I only did indirect arm work, and they still grew.  Since then, I’ve added curls and dips once a week in addition to standard pressing exercises on my 2 upper body days, and the gun show is in full effect. So by following this principle, not only will your arms get bigger, the rest of your body will too.  If your guns aren’t growing as fast as you’d like, spend an extra 20 minutes a week getting in more volume but try not to sacrifice the other critical parts of your training. Within a week after their first workout most guys are start for searching the secrets of how to get huge arms during every spare moment they have.


One of the biggest mistakes you can make when training for big arms is using the wrong exercises. If you really want to know how to get huge arms, use my top ten biceps exercises and your arms will be exploding with new growth in no time.




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