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 strongsweetcaroline@gmail.com.

Become the strong woman you admire

There are many people who never share their true feelings towards others they admire. There are many people who do not know how much they impact others. Most times, these are one type of person. They are strong women.
I’ve evolved as a strong woman myself. It’s taken time to come out. But, deep down, I’ve always been strong. At a young age, I would come up with these big goals for awards, accomplishments and contribution. Then, I would execute. I would not really promote it much. I kept to myself. I focus so hard on my goals, build myself from the inside out, and share my growth with close friends and family. I have always given my whole heart to anything and anyone I support and believe in. I also had a few weaknesses.
I wanted to please others. I wanted to be liked by others. I wanted to make people feel like I cared.
For me, this was making me feel good. But only for so long. I did this through four years of college and even into the first year in a full-time career. It started to make me steer away from my true self. It was shifting me away from my natural abilities as a strong woman. I desire to impact others without sacrificing my personal beliefs and values.

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Fun back and chest workout

Last week, I created my own workouts to add some “fun” into my prep. I am a little over one month away from the NPC Jr. USA show in Charleston, South Carolina. Guess who is excited?!?!

My favorite body area to train has been back. I think it is one of the most difficult body areas to train. You definitely need to have a focus with your mind and practice the movements so they target your back. Sometimes, our arms get too involved in back exercises.

Continue learning how your body works and what you can do each day and workout to become stronger!

Caroline's Cues | Back and Chest Workout - Progress

Check out that forearm vein!

I am at a lower body fat percentage right now as I lean down for my show. One thing is for certain: there is a direct correlation with increasing muscle mass and decreasing body fat. Exercise alone will not make you reach your aesthetic or health goals. However, I hope workouts like the one below can help.


I mixed it up by combining back and chest for the following workout. In bold was the movement performed. Any “arrows” show supersets, where there is no rest in between the round. For example, you would complete 10 reps of machine chest press and immediately follow it with 10 pull ups.

This would complete 1 round and you could take a short break before starting the next round.

What do you think? It is challenging, but definitely fun. 🙂

Caroline's Cues | Fun Back and Chest Workout

 

For questions on specific movements referenced, a good resource is bodybuilding.com. You can see short videos of the movements in their database. Google and YouTube can help too.