Building bigger arms sounds simple—train your biceps and triceps, and they’ll grow, right? But if you’ve been curling and doing extensions for months with little progress, then you already know it’s not that easy.
The way you train your arms and what you do outside the gym play a huge role in how fast your biceps and triceps grow. So today, I’m giving you five major tweaks that you need to apply for the next 30 days. If you follow them, I guarantee better results than just repeating the same exercises over and over again.
And don’t worry—I’ll give you a step-by-step workout plan at the end so you can follow it without confusion.
1. Start With Heavy Weights First
For the next 30 days, always start your arm workouts with your heaviest bicep and tricep exercises. This is when you have the most energy, so it makes sense to lift the most weight at this point.
👉 Best bicep exercises to start with:
- Barbell curls
- EZ bar curls
- Preacher curls
👉 Best tricep exercises to start with:
- Dips
- Skull crushers
- Overhead tricep extensions
Your only goal for these first exercises is to increase the weight you lift for 6-10 reps over the next 30 days.
Example: If you curl 50 lbs for 10 reps, try increasing to 55 lbs. You may only get 6 reps at first, and that’s fine. Keep working until you hit 10 reps, then add more weight.
If you can increase the weight by just 5 lbs over the next 30 days while keeping reps the same, you’re making progress.
📌 External Resource: Want to improve your overall strength? Check out Strength Training 101 for more lifting tips.
2. Superset Biceps & Triceps for More Growth
Instead of training biceps and triceps separately, pair them together in supersets. This means:
✅ Do one tricep exercise, then immediately do a bicep exercise
✅ No break between the two
✅ Rest after both are done
Why does this work?
- You get more blood flow to your arms, leading to a bigger pump
- You train both muscles harder in less time
- You can train arms more often each week
This method also increases protein synthesis and reduces breakdown, leading to faster muscle growth.
📌 Internal Resource: Having a strong daily routine can make or break your fitness progress. Read How Successful Daily Routines Lead to Better Results to optimize your schedule.
3. Train Arms More Than Once a Week
If you only train arms once a week, that’s not enough.
A bro split (where you hit each muscle once per week) won’t maximize arm growth. Instead, you should train arms at least twice per week.
🔹 Example push-pull routine:
- Day 1: Chest & Back
- Day 2: Legs
- Day 3: Arms (biceps & triceps)
- Day 4: Rest
- Day 5: Repeat
This way, your arms recover fully and can be trained again in the same week.
📌 Internal Resource: Read my full guide on How OMAD Affects Muscle Growth if you’re combining fasting with workouts.
4. Train to Failure on the Last Set
For every exercise, push to failure on the last set.
👉 This means: Do as many reps as possible until you literally can’t lift the weight anymore.
If you’re doing 10 reps easily on the last set, the weight is too light. If you’re using the right weight, your reps should decrease on each set because your arms are getting tired.
Example:
- Set 1: 10 reps
- Set 2: 8 reps
- Set 3: 6-7 reps (failure)
🚨 Safety tip: If you’re doing skull crushers or heavy dips, have a spotter to avoid injury.
📌 Internal Resource: Need extra motivation? Read How Quitting Smoking Boosts Gym Performance to see how cutting bad habits helps muscle growth.
5. Use Drop Sets on the Last Exercise
At the end of your workout, switch to high-rep training using drop sets.
How to do it:
1️⃣ Do 6-10 reps with a heavy weight
2️⃣ Immediately lower the weight and do 20 reps
3️⃣ No break between the two sets
This technique targets slow-twitch muscle fibers, which also contribute to arm growth.
Example drop set:
- Cable tricep extensions → 10 reps heavy, drop weight, then 20 reps
- Cable bicep curls → 10 reps heavy, drop weight, then 20 reps
💥 Your arms should feel like they’re on fire! If 20 reps feel easy, increase the weight.
Sample 30-Day Bigger Arms Workout Plan
Follow this workout twice per week:
1st Superset (Heavy Strength Focus)
✅ Skull Crushers – 3 sets of 6-10 reps
✅ Barbell Bicep Curls – 3 sets of 6-10 reps
2nd Superset
✅ Overhead Tricep Extensions – 3 sets of 6-10 reps
✅ Preacher Curls – 3 sets of 6-10 reps
3rd Superset
✅ Dumbbell Tricep Kickbacks – 3 sets of 6-10 reps
✅ Concentration Curls – 3 sets of 6-10 reps
Final Exercise (Drop Set for High Reps)
✅ Cable Tricep Extensions – 6-10 reps, then drop weight & do 20 reps
✅ Cable Bicep Curls – 6-10 reps, then drop weight & do 20 reps
👉 Total time: 35-45 minutes
Extra Tips for Bigger Arms
🔥 Eat More Calories – Your body needs a calorie surplus (+200-300 calories/day) to build muscle.
🥩 Protein Intake – Aim for 0.7-0.8g of protein per pound of body weight.
💪 Form Over Ego – No cheating (except last 1-2 reps). Bad form = no gains.
⏳ Consistency is Key – Arms WILL grow in 30 days if you stay consistent.
Final Thoughts
If you follow this exact routine, increase your weights, and stay consistent, your arms will absolutely grow in the next 30 days.
👊 Now go train hard and let me know your results!