Building big arms -- the kind that makes you proud to wear a sleeveless shirt -- isn’t easy. In fact, it’s damn difficult for most individuals (the non-genetically gifted).
If you’re tired of doing hundreds of reps of curls and pushdowns every week with little-to-no results, then read on as we list the major reasons you’re not getting the results you want from your arm workouts.
Reasons Your Arms Aren’t Growing
#1 No Isolation Work
Minimalist training enthusiasts will say that the only exercises you “need” to perform are compound exercises -- pull ups, rows, push ups, dips, presses, squats, and deadlifts. The argument is that compound exercises train major muscle groups as well as minor muscle groups (i.e. biceps, triceps, and calves).
Honestly, though, how many people have you seen grow massive arms (or calves) without some direct accessory training?
Few, if any, would be our guess.
Therefore, if your goal is to build the biggest arms possible (for your body), make sure to incorporate some direct arm work throughout the week. Generally 12-15 “hard sets” is more than enough volume (in addition to your compound exercises) to spark growth.
#2 Poor Execution
Simply going through the motions isn’t enough to guarantee muscle growth. If you’re using momentum to lift the weight and letting gravity pull it down, your arms are getting a fraction of the tension they should be getting.
“Milk” each rep for all it’s worth. No momentum, kipping, swinging, etc to lift the weight. Also, make sure to “resist” the weight down -- fight against gravity. A good way to do this is to use a 2-3 second eccentric on every rep.
#3 Eat to Build Massive Arms
The most efficient way to build muscle is to be in a small energy surplus (i.e. eat more calories than you burn). In other words, if you want to get bigger arms, then you must consume enough food.
Bonus Tip: Use Supplements
Supplements are a great way to complement your diet and training. To shuttle even more blood and muscle-building amino acids to your muscles, make sure to use Noxious, stim-free pre workout, before training, and sip on a serving of Brute EAA during and after your training to support muscle recovery and growth.