bodybuilder and personal trainer. I'm here today to talk to you about

getting bigger arms. I'm not just talking about any kind of bigger arms.

I'm talking about superhero shirt stretching kind of bigger arms. Arms have

got to be one of my favorite body parts to train, hands down. I think I get

more compliments from arms than anything else. They're the body part that

girls like touching more than anything else. So listen to me now as I share

with you seven tips for getting bigger arms.

Bigger arms training tip number one, give arms their own day. Giving arms

their own day allows you to train arms when your focus is at its highest.

Your arms are fresh. Resulting in most likely maximum strength and size

gains. So definitely give arms their own day and bigger arms are coming.

Bigger arms training tip number two: Always train with a thick bar.

Training with a thick bar is one of the best ways to develop maximum arm

size and strength. Training with a thick bar is like training with a

regular bar, only it's two to three times its size. This thick bar is a

beast. Thick bars are two to three times the size of a normal bar. Most

gyms don't have them and they're also very expensive. This guy here costs

about 800 bucks. If you don't have one that's not a problem. You can just

put a pair of Fat Gripz on anything. You can put Fat Gripz on barbells,

dumbbells, chin ups, do it for lat pull downs and at a fraction of the

cost. Turn anything into a thick bar, Fat Gripz.

Bigger arms training tip number three: Train your damn forearms! I can't

count the times that I've seen guys with big bis, big tris, with skinny

little forearms. It makes the whole arm looks small. What's the best way to

train forearms you ask? Use a thick bar. You don't have a thick bar; get

yourself a pair of Fat Gripz now!

Bigger arms training tip number four: Train to maximize pump and blood

flow. See blood carries with it valuable nutrients which will help with

your arms size and strength gains. Training to maximize pump and blood flow

will also help stretch the muscle fascia. The fascia is a tight sheath like

substance that surrounds the muscle tissue. So keep your reps at an eight

to fifteen rep range, keep your rest times low, and watch your arms grow.

Bigger arms training tip number five: Get Leaner! Every time you can see

the muscle definition and those veins underneath the arms. You look so much

bigger! So my advice is skip that dessert, get on a StairMaster, and start

getting leaner now! Bam!

Bigger arms training tip number six: Pick one body part and make that your

focus. Listen, if you're trying to smash every body part every single

workout. Your strength and size gains are going to be slow at best. Pick

one body part and make that your focus for the next two to three months. In

this case: Arms. So if you're going to train arms at about 100%. All the

other body parts you need to train maybe about 85% to 90% for the next two

to three months. Don't worry. Your body will shrink but if you take this

approach, your arms will definitely grow.

Bigger arms training tip number seven: Use a variety of exercises. Listen

man, there's so many damn exercises to choose from you don't have to do

bicep curls and tricep pressdowns every workout. There are so many

exercises for you to throw into your arsenal. Here's a list of a few of

them: Standing dumbbell curls, standing hammer curls, dual dumbbell curls,

concentration curls, preacher bench stock curls, reverse barbell curls,

cable curls, dual decline curls, killer 21's (seven bottom, seven top,

seven full), tricep pressdowns, single arm pressdown, tricep kickbacks,

tricep rope pressdown (these are killer), skullcrushers (chains optional),

triceps overhead extension, bench dips, dumbbell skull crushers.

In conclusion, I've given you seven tips for bigger arms. One, always give

arms their own day. Two, always train with a thick bar. You don't have a

thick bar; get some Fat Gripz. Three, train your forearms. Four, train to

maximize pump and blood flow to the muscle tissue. Five, Get leaner. Six,

focus on one body part at a time. In this case: Arms. Seven, use a variety

of exercises. Hey until next time, train hard. I'll see you in the gym.