How to Get 18 Inch Arms

Lift heavier weights with fewer reps to get 18-inch arms.

If you want to grow your biceps to 18 inches, you have a lot of work ahead of you. Make sure you eat plenty of protein -- in fact, eat as much as you can of everything. Building muscle takes a lot of energy. Muscles build when you are sleeping, so it is important to get at least eight hours of sleep a night. Lift heavier weights and you will see results in weeks.

Things You'll Need

• Food
• Protein drinks
• Weights

Instructions

1. Eat lots of food. Make sure you include plenty of meat and other foods high in protein. Your muscles need the energy and protein to grow. Be sure to drink a protein drink or shake 30 minutes after every workout.

2. Lift heavier weights than you normally lift. Lift in less reps. For example, instead of curling low weights 20 times, lift heavy weights about four to six times. Do this only a couple of times a week and never when your arms are sore. If you have a spotter for your weight-lifting, you can lift even heavier weights.

3. Get good, long sleep. Your muscles will build better if you get at least eight hours of sleep. More is better. You need to rest well between workouts.

4. Change your workout routine every three to four months. Change the order that you work your weights. Cut out aerobic exercise because it takes energy that is needed to grow muscle. This will help when you have reached a stage when it seems your arms aren't getting any bigger.

5. Do the heaviest or hardest weight lifting first in your routine. Be sure to work out your back. Your arm muscles are secondary to your back muscles, so having a strong back will help your biceps grow.

References

• eBicep.com: How to get big biceps!