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5 Reasons Your Arms Are NOT Growing

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Rating: 4.0; Vote: 1

t know what else to do or change in your arm workouts, you are definitely going to want to watch this video. Here I-m going to show you the 5 biggest arm workout mistakes that are holding back the size of your biceps and triceps. Many times, the issues that prevent muscle growth are ones that people are not even aware they are making. They are doing bicep exercises and triceps exercises but nothing seems to happen and their shirt sleeves just won-t fill up. That does not have to be the case. 1. The first thing you have to do to get to the bottom of your issues if you can-t get bigger arms is look at how you are training your arms right now. What I mean by that is, when and how often are you doing arm workouts during a training week. If your answer was, I never do direct arm training, then I-m telling you that is your first big problem. Many people think that the minimalist approach to lifting, focusing on the heavy compound lifts like bench press, OHP and dips is going to do everything they need to build their best looking triceps. Likewise, they think that doing heavy rows and chinups is all they need to do to grow the most aesthetically pleasing biceps. While you can certainly add appreciable amounts of muscle to your arms with this type of training it will never give you maximal arm development. Instead, you are going to need to have dedicated arm training. This can occur either as something you incorporate into your existing workout split or on a separate training day outside of your current workout schedule. Keep in mind, as you-ll see in the linked videos at the end of this one, these arm workouts do not have to be long to be effective. 2. The next big problem I see often is people not applying science to their selection of arm exercises. If you were, for instance, to pick preacher curls, barbell curls and concentration curls as your bicep exercises of choice you would be making an anatomical training mistake. All of these movements are better at engaging the short head of the biceps than the long head. The long head is more responsive to those arm exercises that place a stretch on the biceps with the arm behind the body. Things like incline curls and drag curls would have been a better compliment to a couple of the short head exercises selected. The same can be said about the triceps as well. But here too, the science goes further than just the individual heads of the muscle in question. The strength curves of the exercises should compliment each other as well. Picking something like a tricep kickback and pairing it up with a lying triceps extension would be smart since the resistance curves overlap and fill in all important gaps that would be otherwise missed. 3. The next big arm workout mistake is viewing progressive overload too one dimensionally. When it comes to arm workouts, thinking that you are going to simply keep adding weight to the exercises you are doing is a fallacy. The incremental jumps are just too much of a percentage of your max total to make that possible. Instead, you need to look to techniques that increase the intensity like run the rack, mechanical drop sets and band/dumbbell combos. 4. How you move the weight you are lifting in your arm exercises matters too. I often see people move the weight through space rather than contract it through space. There is a big difference. When the intention is there, the tension is high. When tension is high in a muscle, growth is much more possible. Make sure that you are acting as if someone told you to flex the muscle that you are training when you perform your repetitions. This means, if there was no weight in your hands and you were going to flex your biceps or triceps as hard as you could, what would that feel like? Now do the same thing when you move the weight on the exercise. 5. Finally, while light weights are not only advisable but best utilized to complete the previous tip, it would be a big mistake to not use heavy weights as well. Remember to perform some sets of barbell curls or triceps pushdowns in the 3-6 rep range to round out your arm workouts. As you can see, if your arms are not growing there are things you can do to start to build bigger arms. Start by fixing these 5 arm training mistakes and when you are ready for a complete step by step workout plan that will help you build a ripped athletic body from head to toe, be sure to head to athleanx. com via the link below to get the AX program that matches your current goals. Also, if you are looking for the best tricep exercises ranked as well as an arm workout you can do with just dumbbells, be sure to remember to
Date: 2022-04-22

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Comments and reviews: 10

Nolita
question: I'm not a body builder, do I need dedicated arm training? I'm a runner and I understand that I need some stregth training to stay healthy and avoid injury. I've been alternating between a full-body workout and a push-pull-leg split for the last years (started the split after I got myself a little home gym due to the lockdown in 2020) and so far, I'm quite content with what I'm doing. Right now, I'm doing a full body workout three times a week: 3x10 chinup, 3x10bench press, 3x10 deadlifts, 3x10 bar bell rows, 3x10 dumb bell shoulder press, 3x10 squats, 3x6 pullups, 3x30 pushups, 5 different ab and oblique exercises (1 minute each. I'm quite satisfied with what that does for me. Could I do better if I incorporated biceps curls? One year ago I did some for a while and I felt that they didn't do anything for me, so I stopped doing them.
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Sean
Jeff's advices have led to the most effective exercises I have ever done (and most excruciating, but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextlevel diet, and without any additional supplements needed, my muscles started to grow massively over the last four months. Thank you Jeff for all the work you have done over the years.
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Goodeye
I have been working on myself for five weeks and there is a big difference. Actually got a little lighter, but it is part of the process. Was super fit in the past and now it is like starting from scratch. Let myself go for more than 20 years. Still surprised there is muscle memory. Looked like skin and bone. I weigh 139 lbs I think I can get up to 150 by December. I basically had no body shape five weeks ago now I can see some form. Should be taking pictures of now and in December. Biggest issue is diet. Gonna get there.
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Jackie
Hey, I have a compound question. If you are wanting to workout 5x a week, how would you split up workouts? Particularly as a woman (where maybe lower body is more crucial. I've heard back and forth on either keeping chest and back separate or combining it as chest/tri and back/bi. But on a 5-day schedule, that then leaves shoulders by itself, which seems less useful. Would be curious as to your take on this. I've currently been considering a Chest, Glute/Ham, Back/Bi, Quad/Calf, Shoulder/Tri breakdown.
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Benajmin
Mr athlean x I broke my arm twice same arm and I've been working out for about 4 years now which is about since my last break and I've been learning to train with a bodybuilders mindset small breaks working arms to exhaustion. and I can't get it to grow but My other one keeps growing and I can't get the other one to grow i can get it to lift more but I can't get it to growit feels really weak and fragile all the time could you maybe give me some exercise or some ideas I should try
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Dean
Hey Jeff great videos brother, your videos helped me already out to gain muscle but my question is.
I-m a drywall finisher and I have a lot of different movements goin on throughout the day and I work with heavy tools as well. Long story short, what is your suggestion on how to work out if you are a construction worker who is already putting a lot of stress on his body.
Thank you again for all your great content-
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gamer
Actually i joined gym at 100 kgs of weight being obese in september last year and now i weigh around 76 to 77 kgs and i have lost a lot of fat but my stomach is still fluffy especially in the lower part so how do i make it tight? also what should i my goal now? should i continue to be on a calorie deficit? or go on maintainece or calorie surplus? also does high carbs matter if i follow deficit or maimtanace?
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Takoyaki
The whole moving the weight through a space instead of actually flexing totally changed my workout. All this time I thought I had good posture and everything but I guess not. I wasn-t swinging my arms or anything like that but the actual flex just cut the reps I could do in half. I hadn-t been using the muscles properly and I am nowhere near as strong as I thought I was.
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Carlos
Could you possibly create a video series where you show the best exercises to use for people who have trouble with that mind muscle connection for certain muscles? For example I have a really hard to flexing and feeling my triceps through an entire rep on any exercise especially close grip bench. I feel like this has made it harder for me to grow my arms.
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Robert
Well a bit off topic, I had a double hernia operation and had to have a a piece of mesh put into place over my abdomen. I ve gained considerable weight since last workout. I am scared of ripping the mesh as I try to lift. What would be your suggestion to get started into lifting again? I am over weight just got back into lifting and diet.
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