The ”how-to-get-big-arms-fast” theme is the muscle equivalent of the modern ”how-to-get-rich-quick” mentality frequently seen in our world infected by the false belief that the mainstream media can provide a solution to all problems. Honestly, I am very tired of seeing the same thing over and over again. Just a few days ago S-Nation productions came up with another ”cure for puny arms” as if the rest of the nonsense arm articles were not enough.
Taking muscle building advice from steroid users is as functional as learning how to get rich from a kid with a fat trust fund. Those motherfuckers have too much room for error, and daddy is always there to pay the right people and fix their mistakes. The same is true for roid masters – no matter what they do, they grow. In the meantime, they try to fill your head with all kinds of useless stuff like rest pause techniques, cluster reps, pump, master pump, slave pump, DC training, heavy duty training, spider curls, scorpion curls, Scott curls, rabbit curls, squats for big arms…etc. The list of ill-advised techniques to get big arms is endless.
Every day the gurus come up with something revolutionary.
”Hold your arms at this angle to get a better pump and build bigger arms FASTER!”
”Do close grip decline bench presses instead of regular bench presses, and you will become a sea monster in the arm department!!!!!!”
”Drink our reptile pre-workout, and you will get a sick pump which will help you build Piano like arms!”
”5×5 – The Secret To Massive Arms without Curls,” write the 5×5 marketing wannabes.
So, how do you get big arms?
You can get bigger arms by selecting 2-3 exercises, getting stronger with the help of training cycles and eating. You don’t need to bulk, but you need a sufficient amount of food.
In my opinion, the best exercises for arms are dumbbell curls, chin-ups on rings, dips and close grip bench presses. These movements allow you to hit the muscle properly without placing unneeded stress on the joints compared to nonsense such as Scott curls, incline dumbbell curls, cable curls, Zottman curls…etc. Those are just fancy movements. You don’t need to work your biceps from all angles. Seriously, get real.
Once you have your exercise selection down, you just start with a linear progression, hit a plateau and then introduce deloads (training cycles). Eventually, you will reach your arm potential with this plan. It’s that simple, and more importantly – this is the truth. Everything else is literally garbage information and distraction. To clarify this point even further, we should return to the ”get rich quick” analogy.
To acquire more money, you have to put yourself in an environment that allows you to earn more by working more. The second part is incredibly important. If your work is not appreciated, you won’t get anything for your extra effort except maybe even more work. I know this very well because I spent close to a decade in a similar position.
I worked in a small firm employing about 10 people. At the beginning, I was lazy and didn’t want to do much. I didn’t have strong work habits. One could also say that I was yet to be molded by this slave world. However, at one point I ”broke” and started working at full capacity. The firm became incredibly efficient thanks to my contribution. My managers could see that I was killing it. I was faster. My coworkers were having more free time thanks to my work. A lunch was no longer a dream. This continued for many years with a few off periods. During that time I got a single 5% raise. Ironically, even people with less experience and skills received the same salary boost.
My job was simply not allowing me to benefit from working harder or in a more efficient manner. As a result, my motivation dropped to the lowest possible point – I started working just enough not to get fired.
You have to realize that doing more does not always mean that you will get more in return. Training operates similarly. You can do all the arm exercises in the world, but it won’t matter if you are not putting yourself in a position allowing you to get stronger and grow as a result of your extra dedication.
This also alludes to the undeniable fact that naturals can’t really grow that much. In a sense, naturals are stuck at a dead-end job – regardless of what you do, there is no growth. Therefore, it only makes sense to cover the basics (work just enough not to get fired) and focus your efforts on something else. Otherwise, you are risking to become one of those people who buy every issue of the popular muscle magazines and watch Phil Heath’s arm workouts while taking notes.
Bodybuilders have enormous arms thanks to steroids and genetics. The cable curls, supinated curls, hammer curls, bosu balls curls, fat grips, slim grips, cluster reps, spider-man curls and Batman curls have little to do with it. The bodybuilders with the best arms in history will have those regardless of their training. Sorry.
I don’t expect those dynamics to change. Every year there is a new generation of boys that turn 17 and start looking for ways to increase the size of their arms. The bodybuilding gurus know that and act accordingly. Besides, what can really change in a world where people live in front of 5-inch screens. You can see them riding the metro. They stare at those things like they are doing something important when most are simply playing the SilverSurfer. We ain’t nothing but a generation of iPhone gangsters looking for a quick solution.
P.S. The post revealing the natty potential has been updated.