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When I first started training as a bodybuilder I had 11.5″ arms! Not too long after I had grown them to 16″. That is a 4.5″ gain.

How would you like to put 4.5″ on your arms in a relatively short time?

The truth is this is not easy unless you really want it, there is no magic pill, no single exercise you can do at home in front of the TV, there is only one simple way that has been tested time and time again - always with the same results…

Big arm growth.

Now here comes the bad news - it is going to take work, dedication, and a lot of sweat, but the good news is once you have big arms then you get to keep them for liffe with a minimum of training.

First up you have to design an arm workout that is going to stress your biceps and your triceps fully.

Let me give you the exercises that have grown arms since the beginning of muscle men and bodybuilding.

BIG BICEPS EXERCISES

• Barbell Arm Curls
• Dumbell Arm Curls (including seated inclined)
• Preacher Curls
• Concentration curls as a finishing exercise
• Cable curls as a finishing exercise

BIG TRICEPS EXERCISES

• Laying Tricep Extension to the forehead
• French Press with cable or bar (not dumbell)
• Close grip Benchpress
• Dips

That’s the big secret - the basics.

Stick with the basics, they worked for all the old time bodybuilders and they worked for all the current champions when they started.

Best of all these work and continue to work for me.

All the fancy, nancy training routines are just people trying to sell you something, anything - they are more interested in emptying your wallet than in helping you get big arms.

Stick with what worked for Bill Pearl, Arnold Schwarzenegger, Lou Ferigno, and countless others.

Get into it do your hard yards and then when you are more advanced you can start to play with other things once you understand your body and your muscles better. Once you are advanced you can feel what works and what doesn’t and YOU will know what is best for your body.

Time and time again though I find myself returning to these basics when I hit a stagnation point in my training.

And my arms always start growing again.

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