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You’ve tried it all. You’ve lifted heavy, light, and everything in between. You have purchased dozens of muscle magazines and tried all the “big arms in 6 weeks” workouts, and the only thing that grew was your credit card bill. You train them hard, but your biceps and triceps just aren’t growing. Here are some tips & tricks for getting your arms an inch or two bigger!

Take a break
It’s very possible your central nervous system is just in a state of overtraining. In other words – You need a break! You can’t train with utmost intensity all year long and not eventually need to spend some time away from the gym. Spend a week at the gym and attack arms with a renewed vigor, and watch them grow.

Gain weight
Have you ever met one of those guys who is lean 11 months out of the year? You know, they finish a contest and complete cardio instead of binging on junk food? It’s nice to be able to show off your abs in July, but you can’t build new muscle unless you gain weight. And you can’t gain weight if you’re ripped all the time. Allow yourself to bump up to 12 or 14% body fat, and see if your arms don’t grow as a result!

Hit the iron
Surely, you’ve read more than you can stand about the need for ‘pumping’ your biceps intro growth. Put down the cables, and pick up some iron. Nuff’ said!

Stop ignoring triceps
The triceps make up 70% of the mass of your upper arms, yet you always seem to train biceps first. Why is that? Sure, biceps are popular, and no girl will ever ask a fella to “make a muscle” involving a triceps horseshoe pose, but they are bigger and should be trained first – with 60% more sets than biceps!

Flex
No, not the magazine. The action. And no, not in front of others. By yourself – between sets during arm day. Keeping your arms flexed during the 60 to 90 seconds of lag time between your exercises on arm day will give you a steady pump which will translate into more amino acids being shuttled to the muscles – and more growth as a result!

Train legs
If you want bigger arms, you need to SQUAT! This heavy and painful movement will inspire growth in all areas of your body – including the biceps!

Consider the dark side
If you have arms that are 16 inches and you possess a narrow frame and small bone structure, then you may have already met your natural potential for muscle growth. At this point, you can accept their size and focus upon getting ripped, or you can consider the safe and legal means of testosterone supplementation to boost you up another 2 to 3 inches. Work with your doctor and monitor your blood levels every 6 months.