The arms are made up of different muscle groups that can grow when the right method and equipment are applied to augment their sizes. The biceps and triceps are the muscle groups found in the arms. The biceps muscle contract when the arms are flexed while the triceps are noticed when the arms are extended.

The biceps and triceps muscles are worked on to increase the sizes of the arms. However, each muscle group has different sets of exercise or work-out routines. It is essential to know the best routines to increase the size of each muscle group in the arm.

The best routines that many bodybuilders have performed and attested for the biceps and triceps are the chin-ups, pull-ups and dipping. In performing the chin-up, one has to use a raised metal rod firmly placed horizontally. In the gym, the chin-up is performed on a chin-up bar.  Although the chin-up is performed to target the latissimus dorsi muscle which is a back muscle, the exercise routine also promotes the growth of the biceps muscles.

Performing the chin-up on the chin-up bar is done with a supinated or underhand grip. The pull-up, on the other hand, is performed with an overhand grip on the chin-up bar. The pull-up exercise routine also targets the latissimus dorsi as well as the biceps muscle.

Performing the pull-up and the chin-up is perhaps the most challenging exercise routine. Pull-ups and chin-ups may not be as easy as bicep curls using barbells or dumbbells.  One has to grip a chin up bar and has to push his body up to the chin or neck level to perform one exercise count.

Meanwhile, the best exercise routine for triceps muscle is the dipping or dip. One may have to use the dip bar to perform the routine. Aside from targeting the triceps muscle, it can also promote growth to the back muscle areas.

One may experience muscle fatigue in the arms after performing one or two counts of pull-up or chin-up and dip especially to those who are still novice on any of the exercise routines. Performing ten repetitions in one set of chin-ups, pull-ups and dips may not be possible when you are still starting out but is attainable eventually.

One must start by performing lesser repetitions on several sets. For instance, one can start performing the exercise routines for the arms in 4 sets of 2 repetitions with a rest of 30-60 seconds on each set. It is better to work the routines gradually so the muscles can build up and prepare for more yet strenuous repetitions. 4 sets of 2 reps can be performed during the first week. It can be progressed by adding the repetitions on each set such as 4 sets of 4 reps on the second week then 4 sets of 6 reps on the third week until one can perform 10 -12 repetitions in one set.

Chin up, pull-up and dip are strength training exercises that apply the weight of the body for resistance. The equipment used is only for support to perform the routines appropriately. 

It is important to have significant amount of rest during the strength training program for the arms. Perform the routines twice or thrice a week. It is more preferable to target one muscle group in one day then the other group in another day. For instance, one can do the exercise routines for biceps on Monday and Wednesday whereas the triceps can be worked on Tuesday and Thursday. This allows rest for one muscle group.

Building bigger arms by performing the traditional strength training routines for the arm muscles cannot produce the desired results overnight. To attain bigger arms, one should also consider nutrition and rest. Eating the right food with the right amount of protein and carbohydrates especially prior to and after the exercise can help in the growth and repair of muscle tissues.

Rest is also necessary in building bigger arms. It is only during sleeping that muscles grow. Thus, have a plenty of sleep when you have this exercise program for your arm muscles.