Three of the Best Ways to Grow a Big Chest and Arms

Sorry, ladies, this one is for my male homies out there.

Or...or I could be wrong, and you ladies want bigger chests and arms. If so, you're in the right place!

Big muscles are great—some of us want them. Others pretend not to want them, and some stare enviously at those who do, wondering what they can do to be just as awesome. (I’m joking, somewhat)

In order to grow big muscles, specifically in the chest and arms, there are a couple of things we need to understand and put into action in the gym.

The first is frequency!

Volume is king—doing something more frequently helps you get better and exposes your muscles to more growth. So don’t go out there and overwork your biceps with curls every day!

But if you can hit your muscles 2-4 times a week, staying within your minimum effective and maximum effective volume ranges, growth is attainable. Like I said, volume is king; it exposes you to more growth opportunities and the bodily chemicals that trigger muscular growth.

The second thing to grow bigger muscles is pump work.

We all know that feeling in the gym when your muscles swell with blood like balloons. It feels tight, and you can barely move them. This awesome feeling is what we gym enthusiasts consider THE PUMP. The pump is amazing; in simple terms, it's your muscles swelling with metabolites (growth hormones). This feeling, in itself, indicates growth, so by doing pump work, we can trigger growth and get bigger.

Pump work can differ depending on your fiber type, but it usually consists of a good number of reps done in a specific way to create more and better tension. Search for the technique '21’s' for bicep curls, and you'll understand what I mean.

The last thing to grow big muscles is to GET BIGGER.

Yeah, I know that's why you're reading this article. But I don't mean it like that. I mean you have to eat in a caloric surplus, whether it's minor or significant. YOU HAVE to eat more calories to give your body the fuel it needs to grow those new muscles. How can you transform nothing into muscle? YOU CAN’T, so make sure you're eating more calories than your body needs to maintain. This will be your new muscle base!

Guys, you're welcome, and let me know if you need more tips to be successful. Ladies, stay tuned for your version of building muscle!