So you want Big Arms?

There are many factors that go into arm size as well as the types of gains you can expect to make.

Before I get into the specifics, let’s have a reality check. I am guessing that the reason you are reading this is because you are searching for a killer bicep routine to help you put on size.

Here’s the deal. For males, if your arms are less than 14″ in circumference (and you are taller than 5 1/2 feet) then a killer arm routine isn’t what you need, but rather a solid routine that focuses on compound movements like pull ups, bent over rows, dips and close grip presses.

Chin ups, pull ups and dips will pay huge dividends when it comes to packing on arm size.

I have observed many times over the years that when I can get an individual to stop performing direct arm work and, instead, focus on the compound movements, increases in arm size and strength where experienced.

In fact, when they went back and tried curls, they were shocked to see that they could curl more weight!

Will this work for everyone? Nope. My arms are just under 16″ ( ok, 15 3/4″ ) at a body weight of just over 170. I am very strong in pull ups and dips but size increases will only come from lots of direct arm work, lots of eating and lots of rest!

I once heard a rough rule of thumb from a very well know strength coach that to put an inch on your arm, your total body weight will need to increase by approximately 10 pounds. On average, I have personally confirmed this.