Want to learn how to get big arms fast, even if you’re a skinny guy?
If you’re naturally skinny and been able to increase your arm size even with a moderate amount of training, then it can be easy to chalk it up to genetics and give up. However, in many cases, getting bigger arms has little to do with genetics at all.
Sure, your genetic makeup will have an influence on your overall ceiling, but unless you have a severe condition that prevents you from gaining muscle mass, you can always get bigger arms no matter how skinny your frame is!
In this article, we are going to explain how to get big arms fast for skinny guys.
How to Get Big Arms Fast for Skinny Guys
As I’ve already said a couple of times, even if you are naturally skinny, it is possible to get big arms. However, you need to be more process with both your diet and training.
Check out these tips which will help you accomplish your goal of getting bigger arms!
One of the most common things skinny guys ask when trying to build muscle is, should you work out your arms every day? Although you technically can work out your arms every day, it doesn’t necessarily mean you should.
Unlike your shoulder muscles, the biceps and triceps are low-frequency and low rep muscle groups. If biceps were a high-frequency muscle group, you would see rowers with enormous biceps, as you see boxers with perfectly sculpted shoulders.
If you still want to train your arms every day, you should at least work different parts of your warm or different exercises each day. For example, if one day you’re doing dumbbell curls, the next you could do triceps pushdowns, and then reverse curls after that, and repeat.
This will allow time for your muscles to adequately recover so that you can get maximum gains.
Eat to Gain Muscle
If you’re constantly thinking “my arms are too skinny”, then it could be because you’re committing the most basic mistake that could be easily corrected: not eating enough.
Not eating enough is the biggest mistake people make when trying to get bigger arms because unless you bulk up, you’ll never be able to get bigger arms.
If you want to know what your minimum weight target should be, take your height in centimeters and subtract 100. This will give you the minimum weight (in kilograms) you should be weighing to see significantly bigger arms on your body.
To gain this weight, you will probably need to add some extra calories to your diet.
As a rule of thumb, you should add about 500 calories per day to your diet the minute you start training to get big arms. Once you start hitting a plateau in your weight, you should add another 500 calories until you see more gains. If you want to gain muscle fast on your arms, you are going to have to eat for it!
Do Heavy Compound Exercises Before Isolation Exercises
If you want to really grow your arms, you are going to need to increase muscle mass throughout your body. Not only that, but you are going to need to lift heavy weights to stimulate growth hormone and testosterone responses that will allow your muscles to grow quicker.
One way to achieve this is by doing leg workouts at the beginning of your sessions before you move on to your arm exercises to help release more growth hormone and testosterone. If you do this, you will likely see rapid improvements in arm muscle size.
One particular study found that people who did lower body exercises (leg workouts) before doing arm workouts were able to get much better results than those who only worked on their arms.
According to the study which was published in the European Journal of Applied Physiology,
“In conclusion, performing leg exercises prior to arm exercises, and thereby increasing the levels of serum testosterone and growth hormone, induced superior strength training adaptations compared to arm training without acute elevation of hormones.”
The best exercises for increasing growth hormone and testosterone levels are the deadlift and back squat, but other functional leg exercises are effective as well.
Use Hany Rambod’s FST-7 Program
If you want an affordable and effective workout program for big arms to follow step by step, I suggest you sign up for BodyFit by Bodybuilding.com and do Hany Rambod’s FST-7 program. BodyFit by Bodybuilding.com contains tons of different workout programs from some of the most famous bodybuilders and fitness coaches, and it costs only $3.99 or $12.99 per month depending on which level you sign up for.
The FST-7 program, also known as fascia stretch training, is an awesome workout program for skinny guys to increase their arm size because it produces a maximal hormonal release and literally stretches the fascia surrounding your muscles, providing them more space to grow larger.
Eat Only Nutrient Dense Foods
While we said that you need to bulk up in order to get gains, we didn’t mean you should be stuffing your face with Krispy Kremes all day.
You should eat food that will give you fuel for your workouts and allow you to build muscle mass without gaining fat.
You should add plenty of complex carbs before your workout for steady energy, and plenty of protein pre and post-workout to build those muscles. Additionally, you should make sure that you have enough fat in your diet for proper testosterone production while keeping added sugars to a minimum.
A simple rule you can follow is to consume as many plant foods per day as possible since plant foods contain more micronutrients which are essential for promoting muscle growth.
Use Fat Gripz
If you want to add another unique stimulation to your biceps workouts, try doing all of your exercises with Fat Gripz! I love my Fat Gripz, and I don’t only use them for arm workouts.
However, using Fat Gripz can certainly help you develop big arms even if you are a skinny guy!
Fat Gripz (or thick bar training) helps you get bigger arms by recruiting more muscle fibers for each exercise. Fat Gripz make the dumbbell or barbell have a thicker grip, forcing you to use more forearm muscle.
Over time, your forearms will become stronger, you will be able to lift more weight, and your arm size will grow!
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Take the Right Supplements
If you want to increase your arm size quickly, you are going to need to use a few dietary supplements. Although you don’t need to fill your cabinet with many, taking a few particular supplements can certainly help you get bigger arms.
For example, creatine monohydrate is a well-researched supplement that has been proven to help people lift more weight and increase muscle size.
According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism,
“These findings indicate that creatine supplementation during resistance-exercise training increases intramuscular Insulin-like Growth Factor (IGF-I) concentration in healthy men and women, independent of habitual dietary routine.”
Personally, I use RSP Nutrition Creatine Monohydrate:
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Another important supplement for helping you get bigger arms are Branch Chain Amino Acids (BCAAs). BCAAs are easy to digest amino acids which have been proven to help with muscle recovery.
According to a study published in The Journal of Nutrition,
“BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.”
In my opinion, the Best BCAA supplement is Scivation Xtend:
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Lastly, you are going to want to take drink a protein powder that contains a high amount of protein after your workouts. Although whey protein is the most common option, I personally prefer hemp protein or pea protein because I have trouble digesting whey protein powder.
Furthermore, according to a study published in the Journal of the International Society of Sports Nutrition,
“In addition to an appropriate training, the supplementation with pea protein promoted a greater increase of muscle thickness as compared to Placebo and especially for people starting or returning to a muscular strengthening. Since no difference was obtained between the two protein groups, vegetable pea proteins could be used as an alternative to Whey-based dietary products.”
Although you could purchase a supplement which contains 100% pure pea protein, I prefer Your Super Muscle Powder because it contains pea protein and other healthy superfoods:
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Concluding Thoughts – Big Arms for Skinny Guys
Getting bigger arms as a skinny guy is always possible, provided you put the work in and avoid the mistakes that could end up ruining your gains.
Remember, I also suggest you sign up for BodyFit by Bodybuilding.com and follow along with the workout programs for big arms from the fitness experts there. They are proven programs for building big arms, and they are easy to follow!
Make sure that you follow the few simple tips in this article and you should slowly but surely start getting results!