5 Ways Skinny Guys can Get Big Arms
1. Workout your arms more
In order to get bigger arms, you’ve got to lift more.
That means that the popular bro split won’t cut it.
If you’re not familiar with the bro split, it is a popular workout split where each day of the week is devoted to working out 1 muscle group a day.
For example: chest Monday, back Tuesday, legs Wednesday, arms Thursday, shoulders Friday, rest Saturday, rest Sunday.
This split is good, but it has been found through research
that lifting a muscle group twice a week or three times a week with the same volume promote superior hypertrophic outcomes.
So for the case of arms, you need to either add in one or two other arm sessions each week.
This means you either add arms in with other days in the bro split, or do a different split completely like an upper/lower or push/pull split.
More is not always better though.
Don’t mistake lifting more for only doing arms.
Working your arms 2-3 times a week is optimal because it allows your arms time to rest, recover, and get bigger and stronger.
If you need the 5 best lifts for your biceps check out my post
Also if you’re looking for all the triceps lifts you’ll ever need, I have a post that lists 25
!!! I bet you haven’t done them all!!
2. Eat more
Nutrition is just as important as working out.
Nutrition is important because it is the way your body pays you for all the hard work you’ve done in the gym.
Working out gives you the potential to grow muscle and nutrition is the part that actually “pays” you and builds the muscle.
If you’re not getting enough calories or macro-nutrients your body doesn’t have enough to payout and you won’t grow muscle.
Skinny guys like yourself are skinny for a reason.
You more than likely have a high metabolism and your not eating enough to make up for it.
I’m sure you’ve heard this over and over but you need to eat more!!!
Not just protein shakes, but actual food and calories!!
This will ensure that you have excess calories and nutrients to grow muscle!
As a general rule of thumb for every 10-15 lbs of weight you gain, you’ll gain 1-2 inches around your arm.
What this means is you’ve got to eat A LOT and be consistent!!
I have found that if you track what you eat and the calories, it makes you more conscious and really tells you if you’ve eaten enough for the day.
And it helps you be in the game for the long run and not fizzle out.
A GREAT way you can reach your protein and nutritional goals each day is through supplements!
Supplements are great because they can add the extra 25g-50g of protein or any other nutrient you failed to meet with your diet for the day!
But be careful.
Supplements are supplemental to the diet!
They should be in addition to your regular diet and should never replace a meal because your body needs actual food to live!
There are thousands of supplement companies out there and more keep popping up each and every day!
It can be hard to find a company that is honest, transparent, and only provides high quality products.
But this is where Transparent Labs comes in!
Transparent Labs is one of the best supplement companies around! They provide very very high quality supplements and are transparent with all the ingredients in their products!
Check them out and my honest and unbiased review of some of their products!