Getting big vascular arms is something that is highly coveted by gym addicts and sports enthusiasts around the globe. Attaining 18-inch arms is no walk in the park. It takes a lot of time and dedication to reach such lofty heights.

Most fitness fanatics go about their business in the gym without getting the results that they desperately want. They train their arms with low intensity and once a week, expecting to gain size fast. Sadly, this is not the case.

NOW IS NOT THE TIME TO LOSE HOPE YET.

Let’s discuss 6 secrets for developing bigger guns.

1. Progressive Overload. Apply this technique by mixing up your workouts every few weeks. This will prevent your body from adapting to the stimulus. Change the type of exercises and add more weight gradually as your journey to a better body progresses. Not only will implementing this help you to maintain your musculoskeletal system, but also to avoid plateauing and gaining more muscles.
2. Lift Heavy. As long as you don’t let your body fatigue and avoid muscle break down day in and day out, you can go ahead and lift heavier weights. The same principles apply when training your arms. Maximize your gains by increasing your threshold intensity. Train to failure ONLY OCCASSIONALY.
3. Triceps Size. Your upper arm is made up of the triceps muscle (constituting about 55%), biceps muscle (constituting about 30%) and brachialis muscle (constituting about 15%). Ratios were presented according to overall upper arm size and were conducted in a study by Stanford University. Hence, it would be smart of you to put extra effort into your triceps workout, since this muscle group makes up for most of your upper arm. Nonetheless, DO NOT neglect your biceps and brachialis.
4. Strengthen Forearms. Having stronger forearms implies having more grip strength. Trust me; having twigs for forearms is not appealing at all. If you have weak grip strength, your upper arm workout will lack. There is nothing worse than being able to lift the weight repeatedly, but having your forearm muscles hamper your execution. Interestingly enough, findings by The University of Glasgow showed that grip strength is correlated to life expectancy and longevity.
5. Slow Reps. When executing a repetition, try to do slow reps instead. This will increase time under tension and increase your muscle size. Slowing the tempo allows you to put your muscles under more strain and will likely ensure that you have the correct form in place. Typically, if you’re aiming for hypertrophy, slow reps will be your bread and butter.
6. Add Volume. If you’re doing an arm workout once per week, well think again. No wonder why you’re not seeing the results you’ve wanted. Try training your arms twice per week instead. Adding more volume and lowering rest intervals will surely help you gain size. Add weight, add reps at same weight and add sets. Listen to your body and make sure you have at least two days of well-deserved rest between each workout.