How to get bigger arms

Now before I start I just want to say, I don’t have the biggest arms in the world or am I saying this is the only way to get big arms.
I am saying I regularly get complimented on my arms and I wanted to share how I have got here.

Now my theory is all around hitting as many different exercises as possible, testing the body in different ranges of movements and therefore forcing the arms to be tested in different ways.
I have used many different exercises such as, Dumbbell Curls, Hammer Curls, Zottman Curls, Preacher Curls, Barbell Curls, Cable Curls, Reverse Curls etc… just to name the bicep exercises, never mind the tricep exercises!

Next up is my belief in volume! I always focus on high reps 12,15,20 etc I never like doing 5’s or 8’s when I train arms, mainly because I feel form is always affected when doing heavy weights on your arms. You are focusing so much on just getting that weight from point A to B you aren’t opening your mind to how the muscle is working, it doesn’t allow you to focus on the squeezing of the muscle and the slow release of the muscle. So I would highly recommend volume, volume & more volume!

Last of all, don’t focus too much on your arms!
I have never done a arms day! I only ever add the exercises on to the end of my normal workouts, after all you hit the biceps when you do back, you hit the triceps when you do chest & shoulders. So your not missing out by only hitting one or two arm exercises at the end of your workout. Some times less is more, why perform loads of exercises at 50%, when you could do just a handful at 100%!

So focus on quality over quantity 

Ben Stapleton
Aptitude Fitness