Take a look around your gym, what do you see?
Although we all want bigger and stronger arms, we are not all going about it the right way. If you can’t seem to gain any size on your arms or simply gained some size and can’t manage to gain anymore, it could be the cause of a few things. I have created a “top 5 list” as to what you may be doing wrong and how to correct it to get those bigger arms you are working so hard for.
Too much bicep not enough triceps
One of the most common mistakes people make when trying to get bigger arms is ignoring the triceps. Considering that your triceps make up about 65% of the mass on your arm, ignoring them could be the most foolish thing you could do. Although the bicep plays a big role in having nice arms, triceps are just as important if not more when trying to get a big defined look.
Over training the arms
Another common mistake we make when training a trouble area is giving it too much attention. Remember, the bicep and triceps are not big muscles and are also needed when working back and chest. With that being said, these muscles are easily over trained because they are getting little or no time to rest. If the muscle does not rest then the muscle does not grow. Assuming you are doing the correct exercises, one arm day, one chest day, and one back day should be more than enough strenuous activity for the week.
Under training the rest of your body
I’ll say it bluntly, if your body does not gain mass, your arms will not gain inches. If you think that you can go to the gym, do some bicep curls and ignore the rest to get bigger arms, you have another thing coming. You will not add inches to your arms if you do not add mass to your body. How much mass for how many inches? It is estimated to be about 12-15 pounds per every 1 inch on the arms. I know it may sound like a lot of weight to gain for a measly inch, but the fact is that one inch on the arms makes an incredible difference and is very noticeable.
Doing the wrong workouts
Although the basic dips and dumbbell curls are essential when getting bigger more defined arms, there are more areas to target on the bicep and triceps. For example the brachialis, this is a part of the bicep that most people overlook. Working the brachialis will aid in the definition of the bicep as well as giving you that nice mountain like peak. The part of the triceps that most people overlook is the long head. The long head is the back of the arm, working this area will not only help with getting nice big and cut triceps but it will also give the arm a much larger and muscular appearance.
Weight Lifting Tip Videos for Bigger arms
Bicep
Bicep and triceps #1
Biceps and triceps #2
Triceps
Little weight and high reps
As basic as this is, I see this a lot in the gym. Guys doing all the right workouts but they never raise the weight. Simply put, high reps for definition and low reps for mass. Now, that doesn’t mean use the same weight and do less reps to get bigger arms. This means add more weight, put some strain on that muscle and force it to want to grow. If the muscle does not feel like it needs to get bigger or stronger for a certain activity, it just won’t. The muscle has to be pushed to the point of fatigue where it will then have to prepare itself for that type of strenuous activity. If the muscle does not feel the need to prepare itself due to the fact that the activity was not strenuous, it simply will not need to make any changes.
Get bigger more defined arms
In conclusion, there are quite a few changes we can make to assure we will get the gains we want. You may be making all 5 of the mistakes listed or you may be making just 1, either way, that one mistake could be the entire reason for your frustration. I want you to reevaluate this article and your current arm routine and make the changes needed when building arms in reasonable time.
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4 comments:
Great post, thanks for all the helpful advice musclemonsters! I have been following the site for a few months and have went from 125-140lbs from following your advice.
As for the arms, i think it is so tru what you said about how much weight needs to be put on before you can add inches to your arms. I have put on 15 pounds and my biceps have grown a little over an inch but they look dramatically bigger.
Hi,
I have noticed that you have benn emphasizing on doing compound work out. There's no question about its necessities. However, what if we want to change our portion, that is, we want our biceps to be bigger comparing to the rest of the body? Would that be possible? What suggestions will you give me in this case?
If you want to make a specific muscle larger then the rest as far as proportion, i recommend that you focus more on that specific muscle. Work it harder and more consistantly.
A simple but great example is runners. They naturally have bigger calves or legs because they are focusing more time on that area of the body.
Works the same way, without overtraining, try to give your arms more attention.
I hope you're still able to see new comments on an old post im wishing you are.
My question is about how much work out should be done.
My main focus isn't to gain mass, but to become more toned.
Only time i notice the cuts on my body are when im done working out, after that, i only notice my chest being toned.
Now my arms have gained two inches in the past, and i'll admit ive done more biceps than triceps.
I do my arms on seperate days with a big body part, once a week.
My question is, how many excercises for each body part? and how many sets and reps? I'm not trying to gain size, and if i do that's fine, but just curious how heavy it should be?
Also, since im not trying to gain, is a protein shake still good to take? Also, my arms as i mentioned have grown, but it isnt toned, it's just big.
Is it that i need to do more cardio to lose fat? My fat percentage is 21.5% is that bad?
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