8 easy shortcuts to big arms

Build strength and size in your biceps, triceps and forearms with these 8 time-saving, low-effort tricks

Start early

Target the muscle you most want to develop first: you’ll see 33% bigger gains in that area.

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Stress yourself

Bad day? Take it out on that stress ball. Squeezing increases the
strength in your forearms, essential for the big-arm moves such as curls and chin-ups.

Fast muscle, no weights

When you don’t have access to a gym, you can still hit every part of
your triceps using rock-back press-ups. Start in the regular press-up position, but instead of lowering your chest, slide your body back, bending your elbows. It hurts, but it’s a quick way to add visible size.

Count to 12

Use weights you can only lift for this many reps to stimulate optimal
arm muscle growth.

Fake it

... until you make it by building your lateral deltoids (the front of your
shoulders). These muscles are often underworked, which means they’ll respond with fast growth when targeted. This adds extra size around the top of your arms, making them look bigger. The best move is lateral raises. Lean forwards slightly and lift dumbbells out and up so your body creates a T-shape.

Switch up a gear

You may have heard about muscle activation before (think turning your muscles ‘on’ as you work them). The way to flick your biceps’
on-switch is simple: flex hard. Even if the move you’re performing doesn’t work those muscles exclusively, tense your arms and you’ll build muscle.

Be a poser

Bodybuilders do it for a reason: tensing in the mirror helps train your body to focus on the correct muscles during exercise. Tense your
triceps until you see them flex properly, then repeat this action when lifting. Fake tan is an optional extra.

Group dynamics

Forget isolating your forearms. You’ll add more size to them with moves such as the deadlift and upright row. This is due to the
combination of a strong hormonal response and greater loads on your grip. Combine and conquer.