How to grow your arms or any lagging body part

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!

How to grow your arms or any lagging body part by Strong Sweet Caroline

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

Recovery mode and why you need to do it

Do you ever feel the need to flip into “recovery mode”? Yeah, me too. Recently, I’ve been running so hard I almost trip over myself. From one part time to another, promoting my meal prep for new clients and caring for the current, making time to go the gym five times per week, preparing to launch a new meal prep challenge program starting January 1, I have a lot on my plate.

When this starts to happen, a few things result. My sleep patterns become inconsistent. My skin starts to break out. My muscles and body tense up. The first two I can control. The last one takes more effort. Yoga and stretching help only so much when I make time for them. The other is visiting with a chiropractor for additional soft tissue muscle tension release.

I met Dr. Svienn Bjorns through David shortly after moving to Atlanta. I have had a handful of sessions with him to improve my mobility, recovery and strength with heavy impact strength training.

When he works on me, it is not pain free. It is often brutal. However, two to three days after, I feel much better! I had not had a consistent chiropractor that could adjust me and also perform cupping.

I highly recommend y’all look into having this done every month or so. See the video now and understand why you might benefit from it!