If you want to learn how to get bigger arms, then read along - you'll certainly find what you're looking for. First of all, I should clarify that in order to put on muscle, you have to create an "anabolic environment' - which basically means that your eating habits and supplement strategies need to be in check.

If really doesn't matter how great your workout program is if you're not eating enough and not getting the proper nutrients that will enable your body to grow. Now, with that being said, I'll get right into what you're most likely looking for information on - and that's exercise selection!

How To Get Bigger Arms

The first point I should make is that if you want to get bigger arms, you really need to step up the triceps training. Your triceps - which are located at the back of your upper arm - are actually larger than the biceps. They consist of 3 muscles whereas the biceps consist of only 2.

The best exercise for the triceps is actually the decline triceps extension using an easy curl bar. This isn't my personal opinion - although I certainly agree - but rather, this has actually been tested and proven. Performing triceps extensions while lying on a decline bench recruits more muscle fibers within the triceps than any of the other exercise.

And as for the biceps, standing dumbbell curls are great. Just make sure that you rotate your palm upwards as you perform each repetition. The biceps are actually involved in this movement - it's called "supination" by the way - and by twisting your palms upwards, you'll get a more efficient contraction.

Compound Is Key!

I'm referring to "compound" multi-joint exercises of course. A great compound movement for the biceps is the chin up exercise - only with a couple modifications. Your hands should be positioned about 12 inches apart and your palms should be turned towards you as this will allow for a more efficient line of pull for the biceps.

And for the triceps, a great "compound" mass builder is the close grip bench press exercise. You can perform the exercise with your hands about 6 inches apart and for a change of pace, you can even implement an underhand grip with your hands about shoulder width apart - both of these variations are great for adding muscle to the triceps.