How to Get Big Arms for Skinny Guys – Fast!
Reading Time: 11 minutes Building bigger arms as a skinny guy often feels like an uphill battle, but it’s achievable with the right approach.
Research shows that hypertrophy (muscle growth) requires a combination of progressive resistance training, sufficient protein intake, and consistent effort over time (Schoenfeld, 2010).
While genetics can play a role, anyone can significantly improve arm size with effective training techniques and proper nutrition.
Whether you’re aiming to fill out your sleeves or enhance your overall physique, this guide will equip you with the actionable steps to achieve impressive arm gains.
Let’s check out the most effective strategies to grow big arms for skinny guys looking for fast results!
The Basics of Building Big Arms
To grow bigger arms, it’s essential to understand the muscles you’re targeting and the principles of hypertrophy.
Your arms are composed of two primary muscle groups: the biceps brachii, which is responsible for pulling movements, and the triceps brachii, which powers pushing movements.
Both groups need targeted training for balanced growth.
Hypertrophy occurs when muscle fibers are damaged through resistance training and repair themselves stronger and larger.
This process relies on three main factors: mechanical tension, muscle damage, and metabolic stress.
For skinny guys, creating a structured plan that optimizes these elements is crucial to seeing fast results.
Next, we’ll discuss how to design an effective arm workout plan that maximizes growth for each muscle group.
How to Get Big Arms Fast for Skinny Guys
Even if you are naturally skinny, it is possible to get big arms.
However, there certainly are more aspects of your workout program and diet that you need to manage properly than those who genetically build muscle easier.
Here are a few tips that will help skinny guys increase their arm size:
Do Heavy Compound Exercises Before Isolation Exercises
If you want to get bigger arms as a skinny guy, you will need to increase muscle mass throughout your body.
Although doing isolation exercises like dumbbell curls and tricep extensions might feel like they are targeting your arm muscles, they won’t help you build as much muscle mass as you would by doing heavy compound exercises because heavy compound exercises stimulate growth hormone and testosterone production that will allow your arm muscles to grow quicker.
If you’re trying to get bigger arms as a skinny guy, some good heavy compound exercises to get bigger arms are:
- Pullups, Chinups, and Inverted Rows
- Bench Press
- Overhead Press
- Bent-Over Row
- Single Arm Row
- Pushups
- Dips
Another way to achieve this is by doing leg workouts at the beginning of your sessions before you move to your arm exercises.
Doing heavy compound leg exercises also help release more growth hormone and testosterone.
In fact, one study found that people who did lower body exercises before doing arm workouts received much better results than those who only worked on their arms.
According to the study published in the European Journal of Applied Physiology, doing leg exercises before arm exercises can result in better strength training results compared to just doing arm exercises because leg exercises can increase the levels of hormones such as testosterone and growth hormone in the body, which can help with muscle growth and strength.
The best exercises for increasing growth hormone and testosterone levels are the deadlift and back squat, but other heavy compound leg exercises are also effective.
Do the Best Arm Exercises for Skinny Guys
Although doing specific arm exercises is not the most important aspect of getting bigger arms for skinny guys, doing some of the best arm exercises for skinny guys will still help!
These exercises target the biceps and triceps, the main muscle groups in the arms.
Barbell Curls
Barbell curls are one of the most effective exercises for building biceps.
To perform a barbell curl, stand with your feet shoulder-width apart and hold a barbell with an underhand grip.
Lift the barbell towards your chest, keeping your elbows close to your body.
Lower the barbell back down to the starting position, and repeat for several sets.
Dumbbell Hammer Curls
Hammer curls are similar to barbell curls but target a slightly different area of the biceps.
To perform a hammer curl, stand with your feet shoulder-width apart and hold dumbbells with your palms facing inwards.
Lift the dumbbells towards your chest, keeping your elbows close to your body.
Lower the dumbbells back down to the starting position and repeat for several sets.
Tricep Dips
Tricep dips are a great exercise for building the triceps, which are located on the back of the upper arm.
To perform tricep dips, find a sturdy bench or chair and place your hands on the edge, with your fingers facing forward. Lower your body down towards the floor, keeping your elbows close to your body.
Push your body back up to the starting position, and repeat for several sets.
Skull Crushers
Skull crushers are another effective exercise for building the triceps.
To perform a skull crusher, lie down on a bench and hold a barbell with an overhand grip.
Lower the barbell towards your forehead, keeping your elbows stationary. Lift the barbell back up to the starting position, and repeat for several sets.
Eat This Diet to Get Bigger Arms
If you’re hitting the gym consistently but not seeing arm growth, your diet may be the missing link.
The most common mistake preventing muscle gains is not eating enough calories to support growth.
By focusing on a calorie surplus, balanced macronutrients, and strategic nutrient timing, you can fuel your body for bigger, stronger arms.
Calorie Needs: The Foundation for Muscle Growth
To build bigger arms, you must maintain a positive energy balance, meaning you consume more calories than you burn.
Without a calorie surplus, your body won’t have the resources to build new muscle tissue, no matter how hard you train.
Start by calculating your daily caloric needs using an online calculator. Add 300–500 calories to this number to create a surplus that supports muscle growth without excessive fat gain.
Monitor your progress weekly and adjust your calorie intake as needed to ensure steady gains.
Macronutrient Needs
A diet rich in protein, healthy fats, and complex carbohydrates is critical for muscle growth and arm size increases.
Each macronutrient plays a unique role in the muscle-building process:
- Protein: The building block of muscle, protein is essential for repairing and growing muscle fibers. Aim for 0.8–1.2 grams of protein per pound of body weight daily. Great sources include chicken, turkey, fish, eggs, dairy, and vegan options like tofu, beans, and lentils.
- Healthy Fats: Healthy fats support testosterone production, a key hormone for muscle growth. Incorporate sources like avocados, nuts, seeds, and fatty fish (e.g., salmon) into your diet to optimize hormone levels.
- Complex Carbohydrates: Complex carbohydrates provide the sustained energy needed for intense workouts. Focus on whole, nutrient-dense carbs like sweet potatoes, brown rice, quinoa, and whole-grain bread.
Nutrient Timing: Maximize Recovery and Growth
Timing your meals effectively can enhance recovery and muscle growth.
Consuming a combination of protein and carbohydrates within 30 minutes after your workout jumpstarts the muscle repair process and replenishes glycogen stores.
For example, a post-workout meal could include grilled chicken with a baked sweet potato or a protein shake with a banana.
Additionally, spread your protein intake evenly across all meals throughout the day to maintain a steady supply of amino acids for muscle repair and growth.
Use Hany Rambod’s FST-7 Program for Bigger Arms
For an affordable and highly effective step-by-step workout program to build bigger arms, Hany Rambod’s FST-7program is an excellent choice.
FST-7, short for Fascia Stretch Training, is designed to maximize muscle growth by producing a significant hormonal release and stretching the fascia, the connective tissue surrounding your muscles.
By increasing blood flow and creating a “pump,” this method not only boosts nutrient delivery to your muscles but also helps expand the fascia, giving your muscles more room to grow.
This program is particularly beneficial for skinny guys looking to increase arm size quickly, as it targets hypertrophy through high-intensity sets and strategic stretching, making it one of the best tools to transform your arms.
Use Fat Gripz
If you want to get bigger arms, a simple and effective trick is to do some of your workouts with Fat Gripz!
I love my Fat Gripz, and I don’t only use them for arm workouts.
Fat Gripz (or thick bar training) helps you get bigger arms by recruiting more muscle fibers for each exercise.
Fat Gripz make the dumbbell or barbell have a thicker grip, forcing you to use more forearm muscle, increasing your grip strength, and improving your overall arm development.
Over time, your forearms will become stronger, you will lift more weight, and your arm size will grow!
Last update on 2025-04-24 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Take the Right Supplements to Get Big Arms Fast
If you want to increase your arm size quickly, a few dietary supplements can make a huge difference.
Although you don’t need to fill your cabinet with supplements, taking a few particular supplements can help you get bigger arms.
Creatine Monohydrate
Creatine monohydrate is a well-researched supplement proven to help people lift more weight and increase muscle size.
Creatine is a naturally occurring compound found in muscle tissue, which plays a key role in energy production during high-intensity exercise.
When taken before or after workouts, creatine monohydrate can help to enhance muscle recovery and increase protein synthesis.
By promoting protein synthesis, creatine can help to facilitate muscle repair and growth, leading to bigger and stronger arm muscles.
In addition, creatine supplementation may help improve exercise performance, allowing individuals to train harder and longer.
This can be particularly beneficial for individuals who struggle to push themselves to the limit during workouts, as increased exercise intensity is essential for triggering muscle growth.
In terms of dosage, most studies have shown that taking 3-5 grams of creatine monohydrate daily can improve muscle size and strength.
I also recommend taking creatine with a carbohydrate source, such as a sports drink or juice, to help facilitate its uptake into the muscles.
As with any supplement, it is important to consult a healthcare professional before starting creatine supplementation, especially if you have any pre-existing medical conditions or are taking other medications.
For skinny guys looking to get bigger arms, creatine supplementation can be a useful addition to their diet and training regimen.
Personally, I use Optimum Nutrition Creatine Monohydrate:
Last update on 2025-04-24 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Protein Powder
If you want to build bigger arms fast, you will want to drink a protein powder that contains a high amount of protein after your workouts.
Although whey protein is the most common option, I prefer vegan protein powder instead of whey protein because I have trouble digesting whey protein powder.
Vegan protein sources are often easier to digest than animal-based proteins and can be an excellent choice for individuals with dietary restrictions or who prefer a plant-based diet.
Additionally, research indicates that there is little difference in muscle protein synthesis from plant protein supplements compared with whey protein supplements.
My favorite vegan protein powder is Garden of Life Organic Protein and Greens:
Last update on 2025-04-24 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Caffeine
Caffeine is a popular stimulant commonly found in coffee and pre-workout supplements, and drinking caffeine can provide several benefits for those looking to build bigger arms.
Caffeine can increase energy levels, improve focus, and reduce fatigue, which can help skinny guys push through intense workouts and perform more reps or sets than they would otherwise.
In addition, caffeine has been shown to increase strength and power output during exercise, which can help skinny guys lift heavier weights and stimulate more muscle growth in the arms.
Caffeine achieves these results by increasing the release of adrenaline and other stimulating hormones, which activate the nervous system and promote the recruitment of more muscle fibers.
Moreover, caffeine can also help improve endurance by delaying fatigue and improving oxygen utilization, leading to longer and more intense workouts.
It is worth noting that caffeine should be used in moderation and can have side effects if consumed excessively.
It is generally recommended to consume no more than 400mg of caffeine per day, which is equivalent to 4 cups of coffee or two servings of most pre-workout supplements.
The two most common forms of caffeine intake for weightlifters are coffee and pre workout supplements.
When comparing coffee vs. pre-workout supplements, each has a few main advantages.
If you are a skinny guy trying to get bigger arms, a good pre workout supplement like Optimum Nutrition Gold Standard Pre Workout provides caffeine and other beneficial ingredients that support the muscle-building process.
Last update on 2025-04-24 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Avoid Overtraining
One of the most common things skinny guys ask when trying to build muscle is, should you work out your arms every day? Although you technically can work out your arms every day, that doesn’t necessarily mean you should.
Unlike your shoulders, the biceps and triceps are low-frequency and low-rep muscle groups.
If biceps were a high-frequency muscle group, you would see rowers with enormous biceps, as you see boxers with perfectly sculpted shoulders.
If you want to get big arms as a skinny guy, I suggest only training arms twice per week, but with intense workout sessions.
How Long Does it Take for Skinny Guys to Get Bigger Arms?
The time it takes for skinny guys to get bigger arms depends on several factors, including genetics, training intensity, diet, and consistency.
On average, noticeable improvements in arm size can be seen within 6–8 weeks of consistent effort. However, achieving significant arm growth may take 3–6 months or more, depending on starting points and individual variables.
Key factors that influence the timeline include:
- Training Program: Following a structured program like FST-7 or a hypertrophy-focused plan accelerates muscle growth.
- Diet: Eating in a calorie surplus with adequate protein is essential for supporting muscle repair and growth.
- Recovery: Prioritizing sleep and managing stress ensures optimal recovery, which is critical for progress.
- Genetics: Some individuals naturally build muscle faster than others, but consistent effort leads to results for everyone.
Patience and consistency are vital. While quick results are possible, building impressive arm size requires a long-term commitment to proper training and nutrition.
Final Thoughts: Can Skinny Guys Get Big Arms?
Absolutely—skinny guys can build big arms with the right approach. It all comes down to consistent effort, proper training, and avoiding common pitfalls that can hinder progress.
In fact, getting bigger arms and building muscle is a great way for men to build self-esteem. It requires hard work and dedication, and it teaches you to achieve goals.
By implementing the strategies outlined here—focusing on effective workouts, eating a calorie surplus with balanced macronutrients, and prioritizing recovery—you’ll set yourself up for steady and sustainable arm growth.
Stay disciplined, track your progress, and trust the process—results will come!
Read Next: How to Gain Muscle Fast for Skinny Guys
