What can help you grow your arms?
Trust me, I used to have little BB gun arms. And it’s been a LONG process to see them grow!
Pretty much like any body part, some people and genders are more naturally blessed. I can grow my calves and legs pretty quickly. But when you have a stubborn or lagging area, these are the rules I follow.
How to grow a lagging body part
1) Emphasize training volume. What do I mean? Increase the number of reps and/or weight load used to train the muscle. If you keep doing 10 lbs dumbbells for 3×10 curls, your arms probably will stay the same size, and maybe get some definition, depending on rest periods and time under tension.
2) Eat to grow! Primarily in my off season, I ensure my food intake is high enough where my muscles can soak it all in and grow! Figure out how many calories per day you need. Multiply your weight by 14-16 (16 for a high metabolism if you don’t store a lot of bodyfat naturally, but average person use 15). Then, if you want to gain weight/muscle, add anywhere from 150-400 to start. That’s your calorie goal.
3) Stretching the muscle. I can’t emphasize enough the importance of stretching. In your workouts, make one set focused on the stretch. This can be done by slowing down on the negative, manually stretching between sets and stretching at the end of your whole workout. 20 seconds per stretch for a muscle body is usually sufficient.
Some specific exercises I have found the most results to grow my arms are:
- Barbell curls
- Single arm dumbbell hammer curls
- EZ Bar skullcrushers
- V-bar cable tricep pushdowns
What’s one of your lagging or weaker body parts? Try implementing this and let me know how it goes! Accepting coaching clients for nutrition, workouts, meal prep and hormone balance. Send me an email at firstname.lastname@example.org.