How to Get Compliments in the Gym: 7 Strategies That Really Work

A lot of people want to know how to get compliments in the gym, weight room or health club and as I’m sometimes asked, what are the best tips for getting noticed in the gym. 

In this post, I’ll look at seven effective strategies to gain fellow gymgoers’ attraction, respect, and admiration. Applied with patience and focus, these tips can result in others noticing you and sometimes giving you genuine compliments on your physique, exercise technique or even your personality. 

1. Be Confident

It has been well established that people who carry themselves with confidence are more likely to gain the attraction and respect of others. This is a widely recognized psychological concept regarding human behavior, self-confidence, and interpersonal dynamics. 

While the level of attraction and the depth of the respect can be debated, it is true nonetheless. 

When I speak of confidence in this context, don’t mistake it for arrogance. There is a time and a place for subtle arrogance but the gym is rarely the place. 

The reasons for showing confidence are many, but as I refer to it in the gym setting, it can carry over to a few important aspects. 

• You’ll be noticed by others, of all genders

• You may be more physically attractive to others

•  You’ll be more likely to improve your own confidence

• You’ll be more likely to perform better in the gym 

Many serious gymgoers, particularly bodybuilders, strength athletes and physique competitors, train by themselves. Even those who have training partners are know for serious focus, avoiding eye contact and social interaction altogether. That is perfectly fine, especially if it allows you to concentrate on your lifts, technique, mental arousal and prevents unnecessary distraction. 

But if you’re interested in getting compliments in the gym and being noticed while working out, eye contact and being open to a bit of conversation with others may be a good idea. In fact, part of the demonstration of confidence is the ability to interact with others without fear or hesitation. 

So, lift your chin a little higher, avoid hunching over and put your chest out (very slightly). These little tricks that show confidence in the gym are surprisingly effective. 

2. Be Humble

Given how important the display of confidence in the gym is so important for gaining other people’s attention and admiration, it may seem contradictory that the act of being humble is very important for getting compliments in the gym. 

Being humble in this sense doesn’t mean being shy or self-deprecating, it simply means that you silently celebrate your achievements and accomplishments with your progress, whether with you level of muscularity, leanness or performance of your lifts. 

Recognizing that you’re doing good things for your body, health and, let’s face it, developing a lean, muscular physique, is something that you should be doing. 

But being humble in this context means not throwing your achievements in people’s faces but rather remaining quiet about them and let your effort, progress and accomplishments in your body’s development speak for themselves. 

3. Don’t Humble Brag

If you’re not familiar with the term “humble brag”, it can be a major turnoff for many. Throwing out a humble brag means to boast about an achievement or admirable quality but disguising it as being humble or self-deprecating.

An example of a humble brag in the gym is, “Man, I’ve barely been eating and my new baby is keeping me up at night. It’s a miracle I only benched 300 lbs. today.” Or “My diet is off this week and my bodyweight is up a few lbs. I don’t know why I keep getting complimented on how lean I look.” 

In all my years working and training in the gym setting, I’ve heard plenty of humble brags and seen just as many eye rolls in response to said humble brag.

So, don’t do it if you want to be admired in the gym and receive genuine compliments. 

4. Don’t Fish for Compliments 

Just as bad, if not worse, as humble bragging is fishing for compliments. In many instances this means to make statements or carry yourself in a manner that attempts to illicit compliments from others.

Basically, fishing for compliments means repetitively making statements about your physique, strength or other related aspects of training, diet or exercise that coerce a person to say something positive about you.

For example, telling someone that you think your fat, you’re not lean enough, or you’ll be chubby forever over and over may make someone think it necessary to make a comment to the contrary. They may say something like, “Come on, you’re not fat. Look at how big your arms are. Your chest is huge.” 

Or, continuously flexing your biceps in the mirror while making eye contact with someone or changing your body position or proximity to them for the purpose of causing them to notice your muscle development may be considered fishing for a compliment. 

To take it a step further, throwing in a humble brag like, “Spotting that guy while he was bench pressing gave me this pump. I’m not even training traps today.” If you think about it, there’s more than one thing wrong with that statement. 

Fishing for compliments in the gym is the opposite of being confident. It’s downright pathetic. 

5. Don’t Be Creepy

Come on guys, lurking around females, and puffing out your chest in an attempt to look confident and jacked is a major turnoff to most ladies. Getting inappropriately close, touching them without their consent and over-complimenting them on their physique or how well their workout attire fits them crosses a line.

Let’s not forget about interrupting a female while she’s exercising, logging her set, or catching her breath, especially if she has earphones on just to humble brag or something similarity cringy. That is no way to get a genuine compliment in the gym, let alone get a girl’s phone number or setting a romantic date.

These attempts at getting a lady to compliment you during a workout is a bad idea and usually comes across as creepy. 

6. Use Good Technique While Lifting Weights 

One surefire way to gain the respect of others in the weight room is using good technique while performing your lifts. For the most part, people aren’t as impressed with how much weight you can lift if you perform your exercises with sloppy technique.

Ego lifting is a recipe for injury, eyerolling and even negative opinions. It typically does nothing for building muscle mass, building meaningful strength and certainly not athletism in most sports. 

It's one thing to train with what Arnold Schwarzenegger referred to as aggression and joy. Sometimes you have to get fired up for a big lift and test the limits of your strength. That’s fine, even advisable at times, but the practice should be used in moderation without the objective of gaining others respect, attention, or compliments. 

What is impressive is the use of sound technique when performing your movements, particularly the basic compound lifts like bench presses, squats, rows, and deadlift variations. In most cases, a person will gain far more respect and admiration if they use proper, controlled technique while performing their exercises, no matter how much weight they are using.  

If your purpose is to build as much muscle mass as possible over your whole body, it’s important to implement scientific principles of hypertrophy training, which includes progressive overload using incremental increases in weight, repetitions, and relative intensity. This requires using sound exercise technique to stimulate continuous muscle growth with minimal risk of injury. 

Also, proper, laser focused attention on muscle tension and proper exercise execution to build the muscle tissue on the biceps, chest and calves is critical. This is especially true when using the highly effective technique of stretch-mediated hypertrophy, particularly when training to build big biceps. 

I’m going to throw out a humble brag here myself. Because of my consistent focus on mindful, deliberate exercise execution and near flawless technique, I have been complimented dozens of times. Even when using submaximal weights, it is seemingly impressive to other serious muscle enthusiasts in the gym. Dare I say that this is by far the quality that has gotten me the most complements in the gym. Also, it is important to note that I am humble about my performance, and I never brag and I always try not to be creepy. 

So, another effective, perhaps the most effective way, to get compliments in the gym is to always try your best to use proper technique while working out and to avoid ego lifting.

You’ll probably become more muscular and develop a lean, jacked physique in the process. 

7. Be Consistent

All of these tips for getting compliments in the weight room work well, especially when applied consistently.

Consistency applies to several important components in this context.

• Consistently showing up to the gym
• Consistently making progress, no matter how small
•  Consistently using good technique
•  Consistently being confident but humble

Being consistent with all these aspects are more likely to get you compliments in the gym. Most of this happens when they are all applied together. It’s far more likely that you’ll build an impressive lean, muscular physique and get stronger all while making a proven subconscious impression on others through the display of confidence and humility. 

Start Getting Compliments

So, fellow muscle enthusiast, go forth and put into practice these tips for getting complimented in the gym and weight room. Start small if you must but be patient and enjoy the compliments as they come.

They may be infrequent at times, but that doesn’t mean that people aren’t watching you with admiration and attraction. Just keep it up and feel good as you get genuine compliments from others in the gym. 

Also Read

2 Must-Read Muscle Building Books to Add to Your Library

Build Bigger Arms: 8 Essential Tips for Noticeable Muscle Growth

Compelling Review of Creatine Monohydrate for Muscle Building

20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips

In the pursuit of a healthier and more fulfilling life, diet inspiration quotes and easy diet motivation tips often serve as the driving force that propels us forward. 

Whether you're embarking on a weight loss journey, adopting a new dietary plan, or striving to improve your overall well-being, the power of these motivational tools cannot be underestimated.

 Let's explore how these phrases can ignite your inner fire and guide you on your path to a better you. 

20 Diet Motivation Quotes and Tips

1. "Don't wish for a good body; work for it." 

In your quest for a healthier, more vibrant body, don't merely wish for it; take action. Consistent, small efforts repeated day in and day out can yield remarkable results. 

2. "Your body is a reflection of your lifestyle. Make it a masterpiece." 

View your body as a canvas, and your lifestyle choices as the brush strokes. Craft a masterpiece of health, vitality, and strength with every mindful decision you make regarding food, exercise, and daily habits. 

3. "The only bad workout is the one that didn't happen." 

When it comes to exercise, remember that even a short workout is better than no workout at all. These diet inspiration quotes emphasize consistency over perfection. Each workout is an investment in your health. 

4. "Success is the sum of small efforts, repeated day in and day out. - Robert Collier 

Great achievements are built on the foundation of small, consistent steps. Incorporate easy diet motivation tips into your daily routine, and watch as your progress accumulates over time. 

5. "Eat for the body you want, not the body you have." 

Your current dietary choices shape the body you'll have in the future. Use diet inspiration quotes as reminders to make mindful choices that align with your health and fitness goals. 

6. "Your health is an investment, not an expense." 

Think of your gym membership and healthy groceries as investments in your future well-being. Prioritize your health as you embark on this transformative journey. 

7. "It's not about being the best; it's about being better than you were yesterday." 

Easy diet motivation tips like this reminder encourage self-improvement over comparison. Focus on your personal progress, and let each day be an opportunity to become a better version of yourself. 

8. "Remember why you started." 

During challenging moments, revisit the reasons behind your journey. Let these diet inspiration quotes reignite your motivation, whether it's for improved health, increased confidence, or a longer life. 

9. "Strive for progress, not perfection." 

Perfection is elusive, but progress is achievable. Embrace small, consistent improvements as you move closer to your desired outcome. 

10. "You don't have to be perfect to start, but you have to start to be perfect." 

Getting started is often the hardest part. These diet inspiration quotes remind us not to wait for the perfect moment. Begin your journey today, and with time and effort, you'll see remarkable improvements. 

In addition to these phrases, let's not forget these pearls of wisdom: 

11. "Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle."

12. "Your body is a temple, but only if you treat it as one."

13. "Every meal is a choice. Make the right one."

14. "Your health is your wealth."

15. "The first step to getting anywhere is deciding you're no longer willing to stay where you are."

16. "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer

17. "A moment on the lips, forever on the hips."

18. "The only thing standing between you and your goal is the story you keep telling yourself as to why you can't achieve it." - Jordan Belfort

19. "Don't count the days; make the days count." - Muhammad Ali

20. One of the Best Weight Loss Motivation Tips: Visualize Your Success 

Close your eyes and imagine the best version of yourself – vibrant, energetic, and confident. Picture yourself achieving your health and fitness goals, whether it's losing weight, running a marathon, or simply feeling better in your own skin. 

Visualize the positive changes in your life that will accompany your success: improved self-esteem, more energy, and a longer, healthier life. Hold onto this mental image and use it as a powerful source of inspiration. 

Whenever you face challenges or temptations, remind yourself of this vision. Imagine the satisfaction of reaching your goals and the pride you'll feel in your accomplishment. 

Visualizing success can help you stay focused, motivated, and committed to your diet and fitness journey. It transforms your goals from abstract ideas into tangible, achievable realities. So, keep that mental image alive and let it drive you toward the healthier, happier you that you aspire to be. 

Diet Motivation Every Day

These diet inspiration quotes and easy diet motivation tips are like beacons, guiding you toward a healthier, happier you. Incorporate them into your daily life, and remember that your journey is unique.

 Each step you take, no matter how small, brings you closer to your goals. 

Stay motivated, stay committed, and make each day count as you transform into a healthier and more fulfilled version of yourself.

More Weight Loss Motivation 

3 Major Fat Loss Myths That Will Sabotage Your Results

Evidence-Based Habit Building: Finally Get Sh*t Done (affiliate link)

Prevent Weight Gain and Muscle Loss with Better Sleep

The 12 Best Exercises to Build Huge Traps (Updated)

These 12 exercises should be used to build mind-blowing traps that will turn heads and make you look like a monster in the gym and on the street.

The purpose of this article is to identify the best exercises to build the trapezius muscle complex rather than explain how each movement is performed. More extensive research should be conducted for information on how to perform each specific movement. 

I've updated this post by eliminating three exercises that I originally suggested that may not be optimal for building the biggest traps that you can. Ever-evolving research gives us a greater insight into the most effective exercises for the desired result.

The following exercises are still among the best trap building movements that you can incorporate into your muscle growth program starting today. 

1. Deadlifts Build Big Traps

The deadlift should be a mainstay in everyone’s bodybuilding arsenal, especially if you want to develop thick, dense muscle mass to the back and hamstrings.  What many people fail to consider is that the deadlift is one of the best builders of the trapezius muscle. 

 Pulling and standing upright with hundreds of pounds on a barbell or trap bar puts tremendous stress on all muscles of the back, especially the low back and traps. 

2. Barbell Upright Rows Target the Traps

Barbell upright rows are considered by many as one of the best isolation exercises for the trapezius muscle complex.  This exercise can be performed as a heavy, primary movement in your upper back workout or lighter to pump blood into the muscles and to subject the muscles to continuous tension.

It is suggested that you use wrist straps when performing barbell upright rows to take stress off of the wrists and forearms.

3. Cable Upright Rows for Big Traps

The cable upright row is performed much the same as barbell upright row but the load is typically lighter within a higher repetition range.  This movement can be performed with a straight bar or one of my favorite attachments, a rope.

4. High Pulls Grow the Muscles of the Traps

The high pull is used in many sports to develop explosive power and brute strength in the entire posterior chain.  

The movement mimics an upright row but heavier weights are utilized and every muscle of the posterior chain is activated when the barbell is explosively pulled to chin level from the “hang” position.  All of the muscles of the upper back are activated, especially the trapezius muscle. 

5. Rack Pulls for Strong Traps

The rack pull is basically a partial deadlift performed in a power cage.  It allows you to use heavier weights than typically used with deadlifts because the range of motion is limited and you are in an advantageous position of leverage.  

The benefit is increased stress on the entire upper back, especially the trapezius muscle complex.

6. Rack Pull with Shrug: Powerful Combination for Huge Traps

Rack pulls with a shrug at the top of the movement is a variation that allows you to emphasize the stress and tension on the trapezius muscle by adding one of the best trap building exercise, the shrug.  

The amount of weight used for this movement will be less than that used for the strict rack pull, but heavy enough to place stress and target the trapezius muscle.

7. Barbell Shrug: Big Trap Builder

The barbell shrug is considered by many in bodybuilding circles to be the absolutely best trap builder.  If only one exercise is performed to develop the trapezius muscle, it should be the shrug or one of its many variations.

If you’ve ever performed heavy barbell shrugs you know what  an incredible blood pump in the traps occurs and a soreness in the upper back is achieved that few other exercises can produce.

8. Dumbbell Shrug: Alternative for Huge Traps

Dumbbell shrugs are performed just like a barbell shrug but allow you to hold your hands, and thus the stress-producing weight, at your sides rather than in front of the body.  You can perform dumbbell shrugs standing, seated or on an incline bench. 

9. Seated Hammer Strength Shrug: Simple Exercise for Big Traps

Hammer Strength makes a seated shrug machine that is usually found in hardcore bodybuilding gyms.  It allows you to load hundreds of pounds of plate weights onto the machine and perform trap building shrugs in an extremely isolating manner. 

If your gym has a Hammer Strength seated shrug machine, you’d be well advised to add it to your trap building arsenal.

10. Incline Dumbbell Shrug: Another Great Trap Exercise

As discussed above, dumbbell shrugs add variation to the traditional barbell shrug by allowing your arms to hang at the side rather than the front of the body.  Performing the dumbbell shrug on an incline, either seated facing forward or in the reverse position, allows the stress to be focused on the trapezius muscle at a different angle than would be otherwise be possible.

11. Trap Bar Shrug: True Trap Builder

The trap bar shrug combines the benefit of the traditional barbell shrug with the hand and arm position of the dumbbell shrug.  The movement allows you to use a tremendous amount of weight and place tension on the traps to allow for explosive muscle growth.

If you have access to a trap bar, take advantage of this exercise and use it watch your traps grow.

12. Face Pulls Build the Traps

Cable face pulls and reverse pec dec are known as great rear deltoid builders, but they also develop the trapezius muscle as well.  A lighter load should be used when performing face pulls to allow for a tremendous blood pump and ability to maintain continuous tension on the muscle fibers.

The exercises listed above are the 12 best exercises to build the traps.  To build a truly awe-inspiring upper back and traps, three of the movements mentioned above should be conducted two to three times per week.

Be careful about the selection of the exercises to avoid over-training or injury.  However you develop your trap building program, the exercises listed above should be utilized with appropriate frequency and intensity.

Also Read:

Six Tips to Make Your Arms Look Bigger Instantly

What Are Considered Big Arms?

How to Make Your Biceps Look Bigger: Arm Blaster Review

Wondering About Arm Size? What Are Big Arms?

If you've ever pondered the size of your arms, whether they're "big" or not, keep reading for a bit of insight. 

Do I Have Big Arms?

So, are 16-inch arms considered big? How about 15-inch or 17-inch arms? Let's unravel the mystery of what qualifies as big arms.

You shouldn't just focus on your biceps or triceps; don't forget the importance of well-defined forearms to complete your arm's overall appearance.  It's been suggested that beefing up your forearms by an inch can add significant size to your biceps. 

Discover how to achieve this in my comprehensive article, The Key to Building Big Forearms.  

For that ideal physique, traditional measurements suggest that the neck, upper arms, and calves should all have the same circumference, typically around 17 inches.

Indeed, a few individuals might effortlessly attain these measurements. 

However, achieving this symmetrical perfection can be a considerable challenge, as muscle growth varies across the body. 

In this article, we'll delve into what's generally considered "big" when it comes to arms, particularly your biceps and upper arms.  

How to Measure Your Arms

For the purpose of this article, upper arm measurements are established on a cold, flexed upper arm using a measuring tape. By "cold," I mean without muscle pump or at least twelve hours after a workout. 

The ideal measuring tape for arm measurements, like the MyoTape Body Measure Tape, is non-elastic, delivers consistent outcomes under dry and moist conditions, and remains secure during positioning. 

Additionally, body composition plays a role when evaluating arm size. Individuals with higher body fat can yield substantially bigger arms due to the fat tissue volume beneath the skin. 

Conversely, a lean, muscular individual might display smaller tape measurements due to their lower body fat percentage. We'll employ the example of a fit individual with approximately 15% body fat to define the scope of a sizeable arm. 

You can conveniently gauge your body fat percentage at home using the Omron Fat Loss Monitor. 

How to Gauge Big Arms 

To assess upper arm size and girth, flex your biceps as if you're showcasing your muscularity. 

Take your measuring tape and encircle it around the widest point of your upper arm. 

This point may vary among individuals, but many find the best position to be just off-center towards the shoulder. 

Ensure the measuring tape remains even throughout the arm's circumference, avoiding any distortion that could lead to inaccurate measurements. 

Gently tighten the tape against your arm, ensuring it's in contact with the skin but not digging into it. 

Align the tape's end closest to the one-inch mark with the tape itself, ensuring the side edges are even.

The tape's end will meet a measurement, like 16 inches. This signifies your upper arm's size. 

Defining Big Arms

Now, let's address what's considered "big" in the arm department: 

11–12 inches: Small arms. Perhaps you're just starting your fitness journey.

13–14 inches: Moderately small arms. There's room for growth.

15–16 inches: Decent size arms. You're muscular but not yet "big."

17–18 inches: Muscular arms. You're making an impressive statement.

19–20 inches: Big Arms. Congratulations, you've got the coveted big arms!

21+ inches: Massive Arms. You've gone beyond big – you're simply enormous.

If you find yourself in the "Big Arms" or "Massive Arms" category, kudos! Keep your determination high, and your arms will only get bigger.

Also Read

The Science of Building Big Arms: A How-To Guide

How to Get Compliments in the Gym: 7 Strategies That Really Work

How to Make Your Arms Look Bigger and More Muscular in a Photograph

Your Fat Loss Plan Simplified

Fat loss dieting is quite simple, and it does not need to be a major challenge. In fact, when done right, weight loss motivation can remain high, you can eat tasty food and still have energy to perform well at work, school and in athletics.

Weight Loss Motivation Made Simple

Motivation and sticking to a fat loss diet is what people struggle with most. In human psychology, there is a multi-layered construct to habit building. 

Early stages of habit building include inspiration and motivation, as described in Evidence-Based Habit Building: Finally Get Sh*t Done. 

If you understand this concept of evidence-based habit building, the odds are good that you will develop habit and routine that will propel your fat loss and weight loss efforts to maximizing your chance of success. 

When you apply the principle of periodization for weight loss, you can enjoy tasty food, occasionally eat junk food and still reach your long term fat loss goals. 

Periodization simply means setting up periods of dieting over a set timeframe. This allows you to lose fat, keep or build muscle, stay motivated and energized and enjoy holidays and special occasions without guilt. 

Here is an example of a fat loss periodization timeframe:

January through March – Fat loss diet

April through May – Maintain and enjoy lower bodyweight

May through June – Fat loss diet

June through August – Maintain and enjoy even lower bodyweight 

August through October – Fat loss diet

November through December – Maintain and enjoy lowest bodyweight yet 

Implementing a fat loss plan that looks something like this allows you to build fat loss periods around holidays, vacations and special occasions. As such, you aren’t continuously dieting, feeling guilty and depriving yourself. 

This is a proven strategy that increases long-term weight loss success, keeps motivation high and reduces diet discomfort. 

Your Guide to Successful Fat Loss

The Renaissance Diet 2.0 is a book that goes into detail about diet periodization for fat loss, muscle building and athletic performance. It is not a fad diet, scam or sales pitch. It is an up-to-date, science-based text that explains evidence-based concepts in detail to maximize your odds of diet success.

Some of the topics discussed in the book include, but are not limited to:

·         Diet Priorities

·         Calorie Balance

·         Nutrition Periodization

·         Hunger Management

·         Designing Your Diet

·         Diet Fads and Fallacies 

Your Fat Loss Results 

No matter what your diet history, body composition, knowledge or experience, you can absolutely achieve your weight loss goals. 

To increase your odds of maximum fat loss, your goals should be:

·         Specific

·         Measurable

·         Attainable

·         Realistic

·         Time-bound

Then you’re ready to go!

You Make The Fat Loss Happen

However, it is important to understand up front that you have to apply these principles and strategies. Just knowing them is not enough. You also have to be okay with a slower rate of fat loss than may be desired. But that doesn’t mean that the results will not be noticeable. 

It is possible to lose one, two, three or even four or five pounds of bodyweight per week, especially when first starting a fat loss diet. Weightloss does stabilize and you can see rate of weight loss of a pound or so of pure bodyfat loss per week for weeks.

The end result may be as much as 12 – 20 pounds of fat loss over the course of a few months.

Once you’ve achieved that initial goal and you’re ready to go back to normal eating, you cruise at your new, lower bodyweight for a couple of months. Then, if you feel like you have more fat to lose, do another fat loss diet phase for a couple of months for another 10 or so pounds of pure fat loss

If you do this a few times over the course of a year or two, you can lose a significant amount of bodyweight, most of which could be bodyfat. 

It’s slower than a crash, restrictive diet but you can see consistent improvements in your appearance, confidence, energy and health. And you are far more likely to maintain your lower bodyweight for a very long time. 

The Esteemed Authors

The authors of the Renaissance Diet 2.0 are expert seasoned health and fitness coaches, PhD’s and scientists. They are athletes and live the lifestyle that they teach. The authors include Dr, Mike Israetel, Dr. James Hoffman, Dr. Melissa Davis, Dr. Jen Case. 

My Fat Loss Diet Book Recommendation 

Simply stated, The Renaissance Diet 2.0 is by far the most comprehensive, up-to-date text on diet structure and guidance that I’ve read to date. The motivation to design and execute a fat loss, muscle, building or athletic performance improvement alone is worth the read.

I’m not just recommending the book because I may receive a small commission if you purchase it through my Amazon links in this article. I truly believe in and back the information provided within and fully support the mission of the authors.

I could (and have) recommended other diet and exercise books and I put this on the top of my list when it comes to superior experts advice of this nature. 

Also Read

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

7 Reasons Not To Skip Today's Workout

Overcome Self-Sabotage For Fat Loss Success

You Can Lose Weight for Free! Here's How

There's great news about your fat loss plan. You can lose weight for free and most of your successful weight loss will be pure bodyfat. 

Here's the free fat loss plan for busy people:

• You don't have to pay anyone to lose weight
• You don't need equipment to lose weight
• You don't need a gym membership to lose weight
• You don't need supplements to lose weight

You pay $0. It's free. Costs nothing! 

What Are Considered Big Forearms?

Many men understand that looking big and muscular requires certain muscle groups to be well-developed and defined. But the fact remains, a lot of males continue to wonder what are considered big forearms. 

I’ve spoken to a lot of bodybuilders, muscle enthusiasts and athletes and many ask, “Do I have big forearms?”

Most of the time I’ll take a look at how well-developed the muscles of their lower arms are and give them an honest assessment.

So, it's asked: Are 12 inch forearms considered big? Are 11 inch forearms big? What about 13 inch forearms?

First Determine Your Forearm Size

When trying to determine if a person has big forearms, several factors have to be taken into consideration. There are many components of the soft tissue structure of the lower arm, but a few can be built to make your forearms look bigger. 

I’ve written extensively on the topic of building large forearms on this blog and in several pieces of literature and documents throughout my career as fitness coach, personal trainer and strength athlete. 

According to the principle of specificity for bodybuilding, focus can be placed on a particular muscle or muscle group specifically for the purpose of making it grow. 

Using the principle of specificity for forearms is no different. The highly-effective process of periodization for bodybuilding can be applied to target the largest, most growth-prone muscles of the forearms. 

Know the Biggest Muscles of the Forearm

The three biggest muscles of the forearm are responsible for biomechanical movement patterns. 

The brachioradialis, forearm flexors and extensors are responsible for flexion and extension of the hands, lower arms, and upper arms. 

The best way to make the forearms look big is to actually make the muscles of the lower arm larger.

Exercises such as barbell and dumbbell wrist curls, wrist rollers, hammer curls and leverage bar exercises are enough to get the job done. 

It’s true that most compound movements that involve the grip and pulling movements involve the forearm muscles to some degree. In fact, some of the best exercises to grow the forearms include rowing and weighted carries. 

As for the carries, such as farmers walks for big forearms, they involve more of an isometric contraction, which isn’t ideal for making the muscles of the lower arms bigger. 

What Are Considered Big Forearms?

So, if you’re like many others and are wondering what are considered big forearms, consider this: unless you have good genetics to build the forearms, the muscles of the lower arms are relatively small and not prone to much growth. 

However, with continuous effort and adherence to the specificity principle for bodybuilding, just about anyone can develop the musculature of the lower arm and make the forearms look bigger.

The best way to make the forearms look bigger does involve growing the muscles of the lower arm through progressive overload and periodization for bodybuilding, but it also involves another very important factor. 

Becoming lean and losing bodyfat will make the forearms look bigger and muscular, even if the muscles themselves haven’t grown tremendously.

The definition and separation of the muscles of the lower arms through low bodyfat levels will give the appearance of having large forearm muscles.

Recommended Reading for Muscle Growth

For a more in-depth, advanced and scientifically-based look at how to optimally build muscle and shred fat, check out Renaissance Periodization's Scientific Principles of Hypertrophy Training  

This book is the most comprehensive text on developing the best muscle building programs that I have read to date. 

Look inside and preview the text here at Amazon

Also Read:

The Key to Building Big Forearms

What Are Considered Big Arms?

What Muscle Makes the Forearm Look Big?

10 Simple Tips to Start a Bodybuilding Program for Muscle Building

This post provides ten valuable tips on how to start a bodybuilding program and what is needed to build a significant amount of muscle mass.

Read through, apply these tips to help build muscle to get big arms, a big chest and huge legs. 

For an advanced, scientifically-based look at how to optimally build muscle and shred fat, check out Renaissance Periodization's Scientific Principles of Hypertrophy Training  

This book is the most comprehensive text on developing the best muscle building programs that I have read to date. 

Look inside and preview the text here at Amazon

1.  Commitment - Bodybuilding and developing significant amounts of muscle mass requires commitment. It is a totally different lifestyle that entails letting go of old habits and adopting new ones. You cannot go into bodybuilding and be half- hearted about it. It is a test of strength, self-discipline and willpower. Start only when you are sure you can commit time, effort and energy.

2.  Desire - Your decision to start on muscle training must come from a sincere desire for a healthier and a more developed body. Do not go into it just because it’s your New Year’s resolution. People who decide to change something in them when the calendar flips on January 1st are most likely to stray from this discipline. 

3.  Assessment - Make an assessment of your body. Decide what kind of attention goes to which part of your body. Some people have flabbier arms while others have most of the fat collected in their midsection. This way, it is easy for you to create a program that addresses your problem areas.

4.   Goals - Set your goals and create a plan accordingly. How much body fat do you want to lose? How much muscle weight do you intend to gain? Are you after gaining strength? Are you after developing speed and endurance? What about power? Give yourself a deadline of when these goals should be attained. 

5.  Expectations - Manage your expectations. One month is a good start in losing weight but it isn’t enough to get you ripped. Make a realistic visualization of the progress you can achieve in a certain period. Do not set yourself for disappointment. Most beginners get discouraged because of the unrealistic goals they set for themselves.

6.  Lifestyle - Assess your lifestyle. How many hours a week do you intend to devote to working out? How much energy do you still have after work/school? Is it best to go before your daily duties or after? What habits must you get rid of? Alcohol? The weekend buffet? Nightly parties? 

7.  Document - Create a journal. Document your progress from day 1. Write down your current weight. Measure your body fat using a fat caliper. Take photos of your body, especially the problem areas. Compare measurements as you go along your bodybuilding efforts. This shall serve as your motivation in reaching your goals. 

8. Track Progress - The ability to gain differs from person to person so progress cannot be tracked by comparing it with your training buddy, even if both of you started at the same time. You can check your development only by taking note of your present measurement and comparing it with your previous measurement. 

9.  Evaluate - Do not be discouraged if you do not see a change in your weight during your strength training. While you lose weight by burning fat, you also keep or even increase poundage as you build muscle. Evaluate your progress by keeping track of your strength gains and measuring your body fat against muscle weight. 

10.  Environment - Know the difference between setting up an in-home gym versus getting a gym membership. Many people find it easier to stay faithful to their routine in a gym setting. An in-home setting is convenient but poses temptation to slack off. The presence of other bodybuilders is a motivating force. 

The above considerations are valuable for anyone who is interested in beginning a bodybuilding or muscle building program. New bodybuilders who fall into the beginner category would benefit most from implementing these tips.  

Required Reading :

Simple Fat Loss Strategies for Appearance, Health and Longevity

Factors Contributing to the Development of Muscle Mass

Portions of this post are re-published with permission from original authors.

Who Cares About How Big and Muscular Your Arms Are, Anyway? Here's Who.

People notice when you carry around a set of large, muscular arms.  But who specifically cares how big your arms and why?  Let’s break it down and find out. 

Females Care

Whether they admit it or not, females take note of an impressive pair of muscular arms.  Many girls will claim that being attracted to someone who has big arms is shallow or that they think it’s gross. 

On the contrary, most females find large, muscular arms to be very attractive and subconsciously attribute big arms to a person who is a strong, fearless protector.  

Have you ever noticed how girls often fall all over themselves when a lean, muscular male with large, muscular arms walks by?  I have heard countless females comment on how sexy a nice set of biceps and triceps is.  The truth is, a female’s first impression of you is largely based on appearance.  

This quality is intuitive, not shallow, and should be strongly considered.  Chances are that a male with well-developed upper arms will grab the attention of a female before a small, emaciated person would.

Other Men Care

Competition is the name of the game among men.  This is ingrained in us through our culture and biology and there is nothing we can do to change it.  You probably find yourself sizing up other guys and comparing how muscular you are in comparison and who has bigger, more muscular arms.  I guarantee he’s doing the same to you. 

There’s nothing more rewarding than being the guy with the biggest arms in the room or the one who people go to for lifting advice.  It all comes down to how big the muscles of the upper arms are or how big they appear. 

Your Lifting Partner Cares

 Most of us who lift weights and who have ever had a workout partner know that you tend to experience the best results by lifting with someone stronger and more experienced than you.  That means that one of you is going to have to be the weaker, less experienced partner.  Don’t be that guy.

You can’t do much about your level of experience; that takes time.  But you can build your biceps, triceps and forearms to a degree that your lifting partner isn’t embarrassed to be seen with you or, more importantly, or to the point where you can be considered an expert of arm development.  Everyone who lifts with you or near you will benefit. 

Your Significant Other Cares

One of the most important characteristics in a mate is the ability to provide a feeling of security and protection.  While having big, muscular arms may greatly contribute to attracting a partner initially, the appearance of large, powerful arms will provide that feeling of security and protection. 

The world can be a scary place and most of us feel vulnerable from time to time.  It’s your job to provide peace of mind and protection to your loved one.  Having big biceps, triceps and forearms will go a long way in giving comfort to your significant other in times of fear and vulnerability. 

Bullies Care

You don’t often hear about big, muscular people being picked on, made fun of or beat up.  One of the reasons is the impression that having large, muscular arms gives.  Bullies and mean people tend not to pick on people who they perceive as being bigger or stronger than them.

This principle applies just about everywhere: in the gym, at your workplace, in public, in traffic.  This reaction is instinctive and it is directly related to one of our greatest priorities: self-preservation.

You Care

Do you want to know how I know you care about how big and muscular your arms are?

For one thing, one of the most popular articles on Destination Jacked is Six Tips to Make Your Arms Look Bigger Instantly 

I see how flex your biceps, triceps and forearms in the mirror at the gym, in public restrooms and just about every reflective surface you encounter. 

The fact that you care how big your arms look or how big the muscles of your arms are shows that you know the importance of demonstrating strength, power and confidence to others.  This is a good thing.  Harness this desire to have big arms and continue your pursuit of further developing your biceps, triceps and forearms.

Everyone Else Cares

Let’s be honest, we are hardwired to take notice of and be emotionally impacted by the appearance of (whether it’s an illusion or not) a large, strong, muscular physique.  This is why our  species dominates and how we attract our mates.

Whether you like it or not, you are being judged by your appearance in some manner by just about everyone who lays eyes on you.  This is not earth shattering information.  But wouldn’t you rather be noticed for having a pair of large, muscular arms than for being small, weak and frail-looking?

The fact is, people notice when you have big, well developed arms and they tend to treat you differently than if you have small, fragile arms.  Everyone who sees a pair of muscular biceps, a set of full triceps and a couple of thick forearms instantly recognizes that the bearer is strong and likely possess a large, well developed physique. 

So, what are you waiting for?  If you care what people think about your physique, get to work making your arms look bigger and build a set of mind-blowing arms. 

Also Read:

The Best Shirts to Buy to Make Your Arms Look Bigger

A Powerlifter Getting Jacked in a World of Bodybuilders

As a young man I followed all the tried-and-true rules for developing massive biceps, a thick, wide back and full, round shoulders.  Yes, I considered myself a bodybuilder.  I used an incredible amount of legal muscle building supplements (some worked, most didn’t) and wore clothes that made my muscles look bigger. 

For several years I followed a lifestyle that I thought being a bodybuilder was all about.  While many of my friends were partying and putting garbage into their bodies, I stayed true to my straight-edge roots and avoided drugs and alcohol, ate clean and hit the weights as often as necessary to build a lean, massive physique.  

Through the years I read a few books that would end up being my road map to building muscle mass rapidly and efficiently and determined which muscle building supplements were most effective and not a complete waste of money.  I did just fine staying lean and watching my biceps, chest, shoulders and back grow beyond my wildest dreams. 

Then I met a powerlifter.  From the first time I lifted with him I was hooked on the powerlifting style of training and the philosophy surrounding the principals that govern the means to get incredibly strong.  For the next decade I structured my entire life around powerlifting.  

I gained about one-hundred pounds of bodyweight (some lean, most fat) and became proficient at squatting, bench pressing and deadlifting relatively heavy loads for single, double and triple reps.  

I prided myself on being able to walk into the gym pretty much any time I wanted and move 80 percent to 90 percent of my one rep max for a couple reps for multiple sets.

It didn’t bother me that I was terrible at doing high rep work and typically had to rest five to ten minutes between my heaviest working sets.  When I’d engage in conversation with my fellow iron enthusiasts my perspective was always different from theirs. 

They would speak about multiple sets of high rep squats for muscle building and continuous tension bench presses to build a large muscular chest.  They spoke of minimal rest between sets, low carb diets for rapid fat loss and the best and easiest way to get ripped and vascular. 

I’d enlighten them on the principles of powerlifting and how to become enormously strong and build the squat, bench and deadlift.  I encouraged them to use muscle building supplement that has worked for me time and time again at putting on muscle mass and develop brute strength.  The one thing that I never did though was step into the gym with these folks. 

They were bodybuilders.  I had no desire to engage in grueling, high intensity muscle building workouts, no matter how effective they might be.  I was content with moving heavy iron for just a few reps a couple of times a week and calling myself strong. 

I am humbled to say that I have recently been lifting with a couple of bodybuilders and have opened my mind to some bodybuilding techniques and principles that have worked for them to build lean muscle tissue while keeping their body weight in check and their endurance high.  I’ve recently engaged in some of the most intense muscle building workouts that I’ve endured in a long time. 

And I’ve noticed some changes in my body and overall level of fitness:

• I’m leaner
• I have greater muscular endurance
• I’m more vascular
• My pumps are fuller

Don’t get me wrong; I still love moving heavy iron in the gym and I have every intention on continuing to compete in powerlifting.  However, this recent modification to my short term lifting program has done me some good and offered a bit of variety as I haven’t changed the fundamentals of my strength building program in quite some time.

Being a powerlifter in a world of bodybuilders has provided me with a few benefits that I wouldn’t have otherwise experienced if I kept my head in the sand:

• Exposure to different lifting philosophies
• Muscle building diet tips and tricks
• Fat burning tips and tricks
• Motivation and accountability

I encourage you to take a period of time and step away from what you’re comfortable with and have grown accustomed to in the gym. 

If you’re a hardcore bodybuilder who has mastered gaining muscle while losing fat, adopt a different training style for a while and watch your body respond.  If you’re a strength athlete who has never strayed from your program, give a bodybuilding style workout program a try.  You may be surprised at what you find and determine where you need improvements. 

Also Read:
Six Tips to Make Your Arms Look Bigger Instantly