How to Get Big Arm Muscles at Home: Full Workout Plan
Wanting big, impressive arm muscles but unable to hit the gym? Don’t worry, you can achieve significant arm growth at home with the right strategy. Here’s a comprehensive guide to help you build those big arm muscles using minimal equipment.
Key Principles for Building Big Arms
Increase Training Volume:
- Consistently increase the volume of your training sessions.
- Research indicates that training muscles 2 to 3 times a week promotes maximum growth.
Boost Protein Intake:
- Protein is crucial for muscle growth.
- Aim for 1.6 to 2 grams of protein per kilogram of body weight daily.
Focus on Triceps:
- The triceps make up a larger portion of your arm muscle compared to biceps.
- Ensure you target all three heads of the triceps for balanced growth.
Vary Training Intensity:
- Incorporate both heavy and light training days.
- Heavy days build strength and cause muscle fiber damage (essential for growth).
- Light days promote blood flow, helping with recovery and muscle pump.
Home Workout Plan
Equipment Needed:
- Dumbbells (adjustable if possible)
- A sturdy chair or parallel bars for dips
- A pull-up bar
Triceps Training
1. Bodyweight Dips:
- How to do it: Use a chair or parallel bars. Lower your body until your upper arms are parallel to the ground, then push back up.
- Reps: 3 sets of 10-12 reps
2. Close-Grip Push-Ups:
- How to do it: Perform push-ups with your hands close together under your chest.
- Reps: 3 sets of 15-20 reps
3. Overhead Dumbbell Extension:
- How to do it: Hold a dumbbell with both hands, extend your arms overhead, and then lower the dumbbell behind your head.
- Reps: 3 sets of 12-15 reps
Biceps Training
1. Dumbbell Curls:
- How to do it: Stand with feet shoulder-width apart, and curl the dumbbells up to shoulder level.
- Reps: 3 sets of 12-15 reps
2. Hammer Curls:
- How to do it: Similar to dumbbell curls but with palms facing your body throughout the movement.
- Reps: 3 sets of 12-15 reps
3. Pull-Ups:
.jpg "Pull-Ups")
- How to do it: Grip the pull-up bar with palms facing you, pull yourself up until your chin is above the bar.
- Reps: 3 sets to failure
Weekly Workout Schedule
Monday: Heavy Triceps and Biceps
- Bodyweight Dips: 4 sets to failure
- Close-Grip Push-Ups: 4 sets to failure
- Overhead Dumbbell Extension: 4 sets to failure
- Dumbbell Curls: 4 sets to failure
- Hammer Curls: 4 sets to failure
- Pull-Ups: 4 sets to failure
Wednesday: Light Triceps and Biceps
- Bodyweight Dips: 3 sets of 15-20 reps
- Close-Grip Push-Ups: 3 sets of 15-20 reps
- Overhead Dumbbell Extension: 3 sets of 12-15 reps
- Dumbbell Curls: 3 sets of 15-20 reps
- Hammer Curls: 3 sets of 15-20 reps
- Pull-Ups: 3 sets to failure
Friday: Heavy Triceps and Biceps
- Repeat Monday's workout.
Sunday: Light Triceps and Biceps
- Repeat Wednesday's workout.
Additional Tips
- Consistency: Stick to your workout schedule and gradually increase weights or reps as you progress.
- Nutrition: Ensure your diet supports muscle growth with sufficient protein, healthy fats, and carbohydrates.
- Hydration: Stay hydrated to maintain muscle function and recovery.
- Rest: Allow your muscles to recover by having rest days and ensuring adequate sleep.
By following this plan, you'll be well on your way to building impressive arm muscles from the comfort of your home. Remember, consistency and proper nutrition are key to achieving your goals.
Read more
Burn Fat and Build Muscle with Compound Exercises
How to Burn Fat and Build Muscle Simultaneously
How to Get Big Arm Muscles at Home: Full Workout Plan
Best Time to Work Out for Weight Loss: A Comprehensive Guide
