5 Reasons Why Your Arms Are Not Growing

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If Your Biceps And Triceps Aren't Growing, Here Are Five Reasons Why.

If Your Biceps And Triceps Aren't Growing, Here Are Five Reasons Why.

The biceps and triceps are two of the most visible upper body muscles. Most new gym goers prioritize arm development and believe that training their biceps all day every day is a one-way ticket to the gun show! Unfortunately, there are numerous common errors that can lead to an upsetting realization: my biceps will not grow. Even professional bodybuilders experience plateaus in their work from time to time, but if you've been struggling to build your biceps for a while, it may be time to make some changes.

Don't be concerned if you appear to have reached a plateau in your upper arm muscle mass. Training is always a learning process; even long-term gym goers must occasionally relearn how to bench press properly or adopt a new training strategy. We all have problem areas and body parts that don't respond no matter how much we lift; when this occurs, it's a sign that you're making a common mistake. Fortunately, we're here to explain why your guns aren't growing and how you can fix the problem.

Before we go any further, it's critical to recognize that a significant genetic component is at work. The biceps are a very small group of muscles with a single function: to support the elbow. The location of your bicep muscles' attachment to your arm has a significant impact on their potential for growth. Some people's biceps extend all the way to the crook of the elbow, while others stop mid-arm. If you fall into the second category, there is nothing you can do. Unfortunately, you will not be able to bulk up as much as other bodybuilders.

Don't be discouraged if you believe this applies to you; you can still perform a thorough bicep and tricep workout that will help you build some impressive arms. Many workout addicts regularly perform bicep workouts, and aside from the genetic factor we just mentioned, there are other reasons you may not see this muscle grow. If you're following a well-balanced weekly workout routine but your biceps aren't growing, one of these five reasons could be the culprit. Continue reading to learn about the most common causes of underwhelming bicep gains, as well as how to avoid them and achieve the bulging arms of your dreams!


1. Your arms are overworked

Overtraining is the first and most common mistake in bicep workouts. Biceps get a lot of attention in the gym, and many people overwork them in an attempt to gain muscle quickly. When you're struggling to grow your arms, it's tempting to just keep adding to your routine, but this can quickly backfire. Biceps are not like larger muscle groups, where more exercise is always better.

The biceps are a small group of muscles that consist of a "long head" and a "short head" that work together to flex your elbow. They can also make a small contribution to shoulder flexion, but the elbow is the primary joint worked. Despite its small size, this muscle is used in many upper body workouts. Pull-ups, barbell rows, chin-ups, and other exercises that focus on larger muscles all passively activate the bicep.

As a result, you end up working out your biceps several times per week. Rather than focusing solely on arm day and then resting for muscle recovery, you could be working your biceps several times per week! Many people may become discouraged as a result of this. You're constantly working out your biceps, so why aren't you seeing results? The answer is that you are not allowing this small group of muscles enough time to recover. When you do your next workout, the muscles will not be fully stimulated and will not be able to grow to their full potential.

Progressive overload is required to increase muscle size in any muscle. This term simply refers to the act of gradually increasing the weight lifted, such as going from a 20-pound bicep curl to a 25-pound bicep curl to a 30-pound bicep curl. Adding weight is the most effective way to gain muscle, but it won't work if your muscles haven't had at least 48 hours of rest. You may need to make changes to your weekly workout routine for maximum bicep gains.

Weightlifters are advised to train a large muscle group first, followed by a smaller one. The exception to this rule is the biceps. Many people make the mistake of following a back workout with a bicep workout, but your arm muscles will already be fatigued from the support work. If you want to get truly shredded from head to toe, dedicate one gym day solely to arms, focusing on bicep and tricep exercises.


2 Your are not hitting the bicep muscles and are not training correctly

You're almost entirely limited to the curl for bicep-targeting exercises. Unlike the shoulder, which is a ball and socket joint that can be trained in multiple directions, your elbow only moves in one direction. That means there's only one way to build your guns: a bicep curl. Completing this exercise correctly is a sure way to get bigger arms. Unfortunately, there are numerous common bicep curl mistakes that limit your potential for gains.

Here are a few examples of how you might be training your biceps incorrectly:


  • Swinging your arm: Make sure that only your bicep muscle is working to lift the weight. When you swing your arm and build momentum in your rep, your anterior delts and lower back do the majority of the work. This eliminates the majority of the benefits to your biceps, depriving them of the powerful contraction required to build muscle. When performing curls, bring your body to a complete stop at the top and bottom of the movement. This will assist you in isolating the bicep muscles and ensuring they are working hard enough.
  • When performing bicep curls, it is critical that you keep your wrist joint completely rigid. You'll get a great pump in your forearms if you start the movement with your forearm flexors rather than your wrist. Unfortunately, this reduces your bicep gains. To ensure that your bicep muscles are targeted, keep your wrists straight throughout your set.
  • Going too fast: If you complete a set of bicep curls in record time, you may be able to use heavier weights than if you go slowly. Many gym-goers make the mistake of believing that doing so will result in greater gains. Using a lighter weight and spending more time with your muscle under tension is far more effective. Try taking 5 full seconds for a single bicep curl repetition, and you'll see much better results.
  • Skipping the squeeze: For the best results, any type of curl requires a strong contraction at the peak. At the peak of a curl, flex and squeeze your bicep muscles as hard as you can. This will increase muscle activation and increase the likelihood of growth significantly.

As you can see, there are a variety of ways in which a bicep workout can be ineffective. Making any of these mistakes means your effort is wasted because the bicep muscle isn't properly activated, no matter how many repetitions you do. You can't get big biceps unless you use proper form.


3. You are faling to meet the other muscle gain requirements

You won't see results no matter how many times a week you go to the gym unless you balance your workouts with adequate rest and nutrition. If you're working out with proper form and can't figure out why your routine isn't working, the answer may be found outside of the gym. Professional bodybuilders understand that a healthy routine includes plenty of sleep and a well-balanced diet, without which muscle gains are impossible.

A lack of quality sleep could be the reason you aren't seeing the desired results. Every night, you should get at least 7 and a half hours of sleep for optimal muscle growth. If you don't get enough sleep, not only will your body not recover from the day's workout, but you won't be able to exercise at full capacity the next day. The first step toward impressive arm muscles is a good night's sleep.

Another cause of poor bicep growth is a lack of protein. Protein contains amino acids, which allow your body to build and repair muscle tissue. Every person requires between 1.2 and 1.7 grams of protein per kilo of body weight per day. If you're having trouble getting enough protein in your diet, there are a plethora of fantastic supplements available to help. Carbohydrates are another nutritional deficiency that you may not be aware of. To fuel your workouts, you should also include complex carbohydrates in your diet, such as oatmeal and whole grains.

Dehydration, stress, and alcohol consumption can all have a negative impact on muscle gain. The conclusion we reach is that while lifting weights is an important part of muscle building, it is not possible if you do not focus on other aspects of your health. A good night's sleep, a nutritious diet, and overall good health are required if you want to bulk up your biceps.


4. Your technique requires more variation

We all know how difficult it is to vary bicep exercises because there are only so many different types of curls. While you're limited to this single exercise, that doesn't mean you can't experiment with different techniques. If you always work out your biceps in the same way, you're limiting their growth potential, just like any other muscle group. The key to any successful workout routine is variety.

Curling exercises for bigger biceps include the barbell curl, dumbbell curl, hammer curl, incline curl, preacher curl, concentration curl, and so on. More information on these exercises can be found in the dumbbell. They can only work that one elbow joint, no matter how many different curls you do. As a result, you must be more creative in order to introduce variation.

You can change a few things about your bicep curl to make it look different. For starters, there's no reason why your grip has to be the same every time. You could try a close, medium, and wide grip with a barbell. Try sitting, standing, leaning forward, and changing your angle when doing dumbbell curls. You can also change the way your fingers are splayed or together by adjusting your grip. These are minor changes, but by breaking the monotony of your daily routine, you'll put a slightly different strain on your biceps and help them grow bigger every day.


5. Your workouts need to be more balanced

More people join gyms or begin exercising for aesthetic reasons than for health reasons. As much as we talk about fitness levels and body mass, we all know that most people want to have a completely shredded physique because it looks amazing. There's nothing wrong with paying attention to your appearance, but this single focus can lead to unbalanced workouts. If you only train the muscles you want to look good at the beach, such as your abs, pecs, and biceps, you're leaving a huge imbalance in your body with much larger muscles.

"Never miss leg day" refers to more than just chicken legs. Your leg and back muscle groups are among the largest in the body and have a significant impact on your overall strength. You're missing out on a lot of potential gains if you only train the most visible aesthetic body parts! Not only that, but creating such a strength imbalance in your body can lead to injury. You can't get big biceps unless you also work out the rest of your body. Don't rush into bigger arms; instead, focus on improving your overall physique, and the gun show will follow.


Bicep growth techiques

Instead of adding more training days to your schedule or piling on the weight for constant repetitions of curls, here are a few ideas to mix up your bicep exercises. These bodybuilding techniques are intended to stimulate the growth of muscle fibers in the upper arm, making your arm training sessions far more effective. For the best results, you should always strive for a full range of motion with perfect form.

The sliced reps technique is the first method that has proven to be effective for many lifters. To try it, take a curling weight that you would normally use for 15 reps and perform your first curl to the movement's peak. Then, instead of returning to your starting position, only lower the weight to about one-ninth of the way down. Then, contract your biceps and return the weight to the top. Repeat the process at 2/9ths of the distance, then back to the top, gradually increasing the movement until you reach full range of motion.

Continue doing sliced reps by dividing the movement into 8 pieces, then 7 pieces, forcing your bicep muscles to contract from a different position each time. This technique intensifies a standard bicep curl and serves as a kind of fast-track to progressive overload. You don't need to use heavy weights because a single set of sliced reps equals a large number of repetitions with much more time spent under tension. This high-intensity upper arm training technique is an excellent way to promote the development of larger biceps.

The second method we'll show you is arc variation, which is a very intense method of bicep training. This option includes training for and through failure, which we do not always recommend. Arc variation puts a lot of strain on your biceps and elbow joints, which is great for gains, but we only recommend it if you've tried everything else in this article. If you're confident in pushing your biceps to the limit, experiment with changing the arc of your bicep curl movement.

To accomplish this, begin your curls with your elbows in front of your ribs. Instead of leaving your arm by your side, pushing it forward puts more strain on the bicep. Rep in this position until you reach fatigue, then tuck in your elbows. Rather than stopping here, continue lifting with a smaller movement arc. Keeping your elbows by your sides reduces the strain on your bicep muscles, allowing you to perform a few more reps before resting. This technique allows you to train the bicep from two slightly different angles, which significantly increases the intensity of the workout.


Getting the guns of your dream

So your biceps aren't growing, but don't be disheartened! There are numerous reasons why you may hit a plateau in muscle growth, as well as numerous solutions to the problem. To begin, keep in mind that big arms are more than just biceps; you also need tricep exercises in your routine. The changes in your appearance will be obvious if you build these two small but important arm muscles. If your biceps aren't growing, here's what you should do:

  • Rest days are just as important as training days for your arms. Allow your muscles to recover before resuming bicep curls for optimal upper arm growth.
  • Improve your technique: Because the bicep is a small muscle, perfecting your form is more important than ever. Strive for a full range of motion and take your time through each step of the movement to maximize muscle activation.
  • Take care of your body: If you aren't getting enough sleep, eating the right foods, or damaging your body with alcohol and stress, you won't be able to grow those impressive bicep muscles. Lifting weights alone will not result in improved gains; a better overall health level will always result in improved gains.
  • Change up your routine: While curling exercises are the most common, variations in grip and angle will help stimulate the bicep in different ways.
  • Find a better balance: If you work out your biceps every day, you will never see them grow. Leg days, back days, chest, core, and cardio should all be included in your upper arm workout. Aside from the health risks, top-heavy lifters with huge arms and tiny legs look ridiculous.



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