How to build bigger arms: The do's and don'ts you need to know, according to trainers
Yahoo for Creators
Last updated: June 6, 2026
Building muscle mass offers benefits like increased metabolism and improved bone strength. This article focuses on specific strategies for increasing arm muscle size, emphasizing exercise technique, muscle group focus, and nutritional support.
- Achieving muscle growth requires challenging workouts, ideally with 2-3 repetitions "in reserve" (RIR) per set. The weight and repetition scheme can vary, with heavier weights for fewer reps or lighter weights for more reps both being effective as long as RIR is maintained.
- To develop proportionate and strong arms, it's crucial to work all arm muscles, including the shoulders and traps, with exercises like upright rows and face pulls.
- While biceps are often the focus, neglecting triceps, which constitute a larger portion of the upper arm, is a mistake. Targeting both the long and lateral heads of the triceps with specific exercises is essential for balanced growth.
- Adequate protein intake, around 0.7 grams per pound of body weight daily, is recommended for muscle building, with higher intakes potentially offering no additional benefit.
- Emphasizing compound movements like squats and deadlifts, alongside isolation exercises, is key for overall mass gain and arm development.
