How to get HUGE Arms (Get big arms fast)

Summary

In this video, fitness enthusiast Joel Williams shares effective strategies to achieve significant arm muscle growth. He discusses the benefits of incorporating compound exercises alongside isolation exercises, stressing the importance of progressive overload and higher frequency workouts for arm development. Williams suggests integrating dedicated arm days and maintaining consistency without falling into analysis paralysis. He provides specific exercise recommendations for biceps, triceps, and forearms and underscores the significance of patience and consistency for achieving desired results.

Highlights

• Compounds like JM press and close grip press are beneficial for arms. 💪
• Higher frequency workouts, 2-3 times a week, can enhance growth. 🔄
• Consider adding a dedicated arm day to your routine. 🏋️
• Preacher curls are top-notch for bicep growth. 💪
• For triceps, exercises like straight bar push down hit all three heads. 🔥
• Don't neglect forearms; reverse curls are great for them. 💥
• Stay consistent and avoid constantly changing exercises. 🔁
• Progressive overload is essential for muscle gains. 📈

Key Takeaways

• Compounds and isolation exercises are both crucial for arm development. 💪
• Higher frequency training can lead to better muscle growth. 🔄
• Dedicated arm days can significantly boost arm size. 🏋️
• Consistency and avoiding analysis paralysis are key for success. 🚀
• Progressive overload is vital to muscle growth. 📈

Overview

Joel Williams is here with exciting ways to get those arms you've always wanted! He advocates for a balanced blend of compound and isolation exercises to maximize arm muscle growth. This way, you hit those biceps and triceps with targeted attention and the additional bonus of progressive overload using heavier weights.

Fancy an arm day? Joel's got you covered. His advice is to increase your weekly arm workout frequency for faster gains. His tips challenge the traditional low-frequency workout model, showing how working out your arms more often, with the correct volume, can lead to better results.

Don't sweat the exercise details too much. Joel emphasizes sticking to a simple routine and gradually increasing the weights you lift. Whether you're targeting your biceps with preacher curls or toning your triceps with straight bar push downs, consistency is your best friend. So gear up, follow Joel's workout wisdom, and watch your arms transform!

Chapters

• 00:00 - 00:30: Introduction to Arms The chapter titled 'Introduction to Arms' begins by highlighting the appeal and desire to develop arm muscles, especially for men who frequent the gym. It mentions how well-developed arms can garner respect from both men and women, suggesting that arm muscles are aesthetically appreciated and often admired.
• 00:30 - 02:30: Compound vs. Isolation Exercises The chapter focuses on the debate between compound and isolation exercises, particularly in the context of arm training. Compound exercises are highlighted as beneficial due to their ability to involve larger muscle groups, allowing for heavier weight lifting and consequently, more intense workouts for the arms. The narrator suggests that despite some controversy, current training trends support the effectiveness of compound exercises in building arm muscle.
• 02:30 - 04:30: Higher Frequency Approach The chapter emphasizes the importance of combining isolation exercises with compound exercises for optimal muscle building. While isolation exercises like bicep curls or tricep extensions are excellent for specifically building arm muscles, integrating compound exercises is suggested for better overall results. This approach not only targets specific muscles but also incorporates a broader range of motion and better fatigue management, akin to bodybuilding techniques.
• 04:30 - 05:30: The Importance of an Arm Day This chapter discusses the importance of including arm-focused exercises such as JM presses, close grip presses, weighted dips, and supernated lat pulldowns in workout routines. These exercises not only target the arms directly but also contribute to progressive overload due to their capacity to handle more weight compared to isolated exercises like preacher curls. The chapter emphasizes a balanced approach by combining compound movements that bias arm muscles with isolated exercises to effectively strengthen and develop the arms. The author notes receiving criticism for this approach in a previous video but highlights its growing acceptance.
• 05:30 - 08:30: Bicep Workout Recommendations The chapter emphasizes the value of compound exercises in bicep workouts, addressing previous controversies. The speaker advocates for using compound movements like incline press and close grip pull downs, which can be beneficial for arm development, including the triceps, and improving bench press strength. The speaker seeks an apology for previous skepticism and encourages others to consider incorporating these exercises into their routines for better arm growth.
• 08:30 - 12:30: Tricep and Forearm Workout Recommendations The chapter discusses workout recommendations for triceps and forearms, emphasizing the benefits of a higher frequency approach. Recent studies indicate that training muscle groups two to three times a week is more effective than lower frequency sessions because it allows for more opportunities for progressive overload. However, it's important to balance and taper down the volume of workouts. While higher frequency is beneficial for some muscle groups, it's not universally applicable. For instance, the chest is cited as a muscle group that recovers slowly, and might not benefit in the same way from higher frequency training.
• 12:30 - 15:30: Conclusion and Additional Resources The chapter discusses the challenges of developing a strong bench press and a large chest, noting that it is a slow and tedious process unless one is naturally gifted. In contrast, muscles like the biceps, triceps, and forearms recover faster. The text suggests incorporating a closer grip during bench press exercises to target the arms effectively, allowing for more frequent arm workouts by adjusting one's training split accordingly.

How to get HUGE Arms (Get big arms fast) Transcription

• 00:00 - 00:30 [Music] All right, guys. Arms possibly the most enticing and desired muscle group in the gym for men. And for good reason. Men tend to respect you for it. Ask how you got your arms. and women tend to, you know, stare at you and respect you more
• 00:30 - 01:00 as well. So, it's definitely a muscle group worth investing in. So, without any further do, I'm going to get straight into how to get big arms. First thing is this is something that was controversial in the last arm day video that I made, but the way people train nowaday only prove what I said was correct. And this would be compounds. Now, the reason I believe compounds to be so amazing for your arms is whereas you can't load as much weight on an isolation exercise with the assistance of some bigger muscle groups, you can really hammer the arms in while still
• 01:00 - 01:30 having like something like a bicep or your tricep being the primary mover. This is not to say isolation exercises are bad. They are amazing. They are the best way to specifically build up your arms and you should be doing them. But I'm saying isolation exercise in combination with compounds is probably the best thing you do. You have your direct your more kind of direct work, you know, where you kind of apply, you kind of apply your bodybuilder methods where you're using better technique, full stretch, range of motion, you know, managing your fatigue correctly, and
• 01:30 - 02:00 then you have something like compound that biases your arms like a JM press or a close grip press or a weighted dip or some supernated lat pull down that biases your biceps, right? The fact that you can hammer in so much weight also means that you're going to be progressive overloading a lot more frequently than say something like a preacher curl. So, they kind of can cover each other's weaknesses. All I'm saying is to do both. And it's crazy cuz I got so much flack when I mentioned this in my last video, but now you consistently see people mentioning weighted dips, JM press, close grip
• 02:00 - 02:30 incline press, close grip pull downs, like I said, right? So, something that was originally controversial in my video is now a trend and it's it's it's ridiculous. I want an apology from a lot of you, but yeah, compounds are not bad for your arms. You don't have to do them, but if you've been considering doing it or you want to do like a close grip bench cuz you know your your lockout on the bench is weaker and you want to get your triceps up, it's not a bad idea. So, try compounds for your arms. Moving into the next thing is to
• 02:30 - 03:00 take a higher frequency approach with arms. Now, based off of the recent studies, higher frequency in general just seems to be superior to lower frequency light two to three times a week, much better simply because the studies are implying that the more chances you have to progressive overload in a week, given your volume is balanced and lowered and tapered down, you'll of course progress and make more muscle over time. And this honestly makes sense. But this is more applicable muscle groups than it is to others, right? Your chest, for example, is a very slow recovering muscle group. Hence
• 03:00 - 03:30 why getting a big chest and like a strong bench press is a very slow and tedious process unless you're extremely gifted are very heavy, right? But something like your biceps or your triceps or your forearms or whatever, they all tend to recover a lot faster. So do a bench press, but it doesn't have to be a full-blown close grip press, but you kind of want to take a closer grip than you usually do just so you can get a little bit of extra arm work. That is a smart way to apply higher frequency to your arms. you're just hitting arms more often, adjusting your split to something
• 03:30 - 04:00 like upper or lower so you have more opportunities to hit arms. So yeah, higher frequency. Now, kind of piggybacking off of high frequency into the next tip, it would be to add a arm day. I do think if you have some extra time in the week or hit arms as much or it's just a lagging muscle group or you just want to see some huge arm gains, having an arm day is not bad at all. Literally, everybody who's went from not having an arm day to having it has said that their arms has exploded. I can sort of confirm this, right? It was I was about 4 to 6 months into lifting when I
• 04:00 - 04:30 switched from upper lower to like upper lower arms. So essentially the arnold was split, right? Did notice my arms tend to grow a lot faster. This is just your arms can handle like a solid amount of volume and frequency. Now of course you don't want to overdo this, right? Because in line with the current research, over fatiguing your muscles hinders recovery and that is not good for muscle building. But just for some people having the arm day like it goes far made a huge world of difference. So you don't have to necessarily do it. But
• 04:30 - 05:00 if it's something you've been considering an arm day is certainly not going to hurt your progress at all that I've given you like the kind of main things for arms. I'm just going to give you like a little sample workout with the exercise selection or whatnot. So let's get to biceps. Right. This is probably the the muscle I've struggled the most to grow. Right. And now I think I have like I don't think it's amazing but I think I have a pretty solid bicep. Right. So, when it comes to biceps, you can choose anywhere from one to three exercises depending on how many week your volume you're doing or how often you're hitting your muscles, right? Let's talk about the first best, right?
• 05:00 - 05:30 Preacher curls. I'm going to keep this short. I'm not going to get into the whole analysis paralysis I just want you to listen to what I'm saying, apply it, and not concern yourself with any of that. Once you start getting into that analysis paralysis where you're switching up everything, looking into this, looking into that, it becomes a lot harder to just stay consistent and do what you're doing. So, take a simple approach. I'm just going to explain this very simply. The preacher curl is amazing simply because of that bottom part of the range of motion. You can get good weight. It's strict. You can focus on
• 05:30 - 06:00 the bicep. It is an outstanding exercise. Right. So, yeah, preacher curls. Then your next bicep exercise, which is not necessary. You only honestly need preacher curls, but your next bicep exercise could be something like a seated curl or a standing dumbbell curl or a Z bar curl or a straight bar curl. just some typical curl that's not a preacher curl if you've already done the preacher curl, right? You'll be able to progressive overload this a little easier than a preacher curl, which is why it's also good. They're both good. They go hand in
• 06:00 - 06:30 hand. So, for biceps, you're pretty much covered. That's all you need. Now, you could al obviously alternate with things that you like, like a weighted chin-up, close grip pull down, maybe like incline curls, but those are the two exercises that you need. You don't need any fancy approach. Whether you want to do it with cables, machine, just do those two exercises or one if you're just doing preacher curls and you're going to see your body progress. For your triceps, it's very simple. The same thing. Now, I'm a tricep connoisseur, so I think I could get pretty good advice on this. You, like I said, it's the same approach with this. You only really need one to
• 06:30 - 07:00 three solid exercises. One of the best being a straight bar push down. Very easy to hit all three heads of every exercise here is going to hit all three heads of the triceps. Just going to buy different parts. and maybe something like a rope overhead extension or a dumbbell overhead extension or do something like a weighted dip and overhead extension or a weighted dip and a push down, right? There's going to be some level of redundancy because the function with the tricep is really not all that different. It's just from a slightly different angle, but it really just depends on what you want to do.
• 07:00 - 07:30 Just pick one to three exercises and you will see growth and progress them over time. Now, for the forearms, right, something that a lot of people neglect. Now, this is where the kind of third bicep exercise come in. It's going to be an exercise that biases the brachio radiialis but hits the biceps as a secondary muscle. And your best bet if you're focused on getting your forearms up is a reverse curl. It will hit the brachio radiialis throughout the full range of motion. Now, a hammer curl is also good, but it doesn't really hit the brachio radiialis as well throughout the entire range of motion. Mainly just
• 07:30 - 08:00 through this kind of part, right? Oh, hammer curls is good as well, but if you're looking for something to really like hammer to break your radiialis in, which is the biggest muscle of the forearm, reverse curls is your best bet. Now, for flexors first, you just want to do a wrist curl. So, same way you do a bicep curl with your wrist. That is it. You can do this standing behind the back, dumbbells, bench supported, whatever you want to do. Whatever your wrist flexibility will allow, do that and progress it over time. Now, for your extensors, you only going to need a reverse wrist curl. And the same thing
• 08:00 - 08:30 applies whether you want to do in front of you, bench, supported, however you have to do it to feel good and comfortable. Do it like that. Yeah, that's pretty much there you have it for the exercise selection part. Pick, like I said, one to three exercises for your bicep, your tricep. Perform all the form exercises or maybe just the reverse curl. Progress them over time. Apply the tips in this video using high, you know, high frequency, the methods I mentioned, and your arms will grow. And most importantly, stay consistent. Do not get into the whole analysis paralysis
• 08:30 - 09:00 where you switch up your exercise selection every other week. You just need the simple exercise that I mentioned in the video or some that you prefer over the ones I mentioned in the video and stick with them. Get as strong as you can on them and your arms will grow. But yeah, that's pretty much it for getting big arms. It's really not that hard. If you got any value from this video, maybe you just enjoyed that I had a lot to talk about with arms, uh, drop a like and subscribe on the video. I also do kind of like sell a program that has a
• 09:00 - 09:30 bunch of different workout routines, info on muscle building. So, if you're interested in that, check in the description as well. And I eventually do plan on starting to like online coach people. So, if you're interested in that, DM my Instagram. All that will be in the description or just drop a comment. But yeah, thank you guys for watching. And I'mma catch y'all next