Build Bigger Arms
Arms don't grow from curls. They grow from heavy compound pulls, high-volume accessories, and eating enough to support new tissue.
The hidden truth
Biceps are ~1/3 of upper arm. Triceps are ~2/3. Most people overtrain biceps and under-train triceps. Reverse it.
Protocol: the 80/20 rule
80% of arm growth: heavy pulls (rows, pull-ups, chin-ups) and heavy presses (bench, OHP, dips). 20%: direct arm work — 4–6 sets biceps, 6–8 sets triceps per week.
Volume landmarks
10–20 direct arm sets per week, split across 2 sessions. Go to within 1 rep of failure on the last set of each exercise.
Eat for growth
Surplus of 200–300 kcal · 1.8 g/kg protein · carbs high around workouts. Arm size is gated by total muscle mass gain.
Time to see results
Visible arm size change in 6–8 weeks at 0.25 kg bulk/week. Meaningful change (+1 inch around) in 6–9 months.
This is the protocol.
12-Week Custom Program is the program.
The framework on this page works. The plan that executes it for YOUR body — weekly, daily, with accountability — is one click.
See 12-Week Custom Program →