Why Are My Arms Not Growing? Can They Get Any Smaller?!

OH BIG ARMS, WHERE ARE THOU?

Have I ever mentioned that my arms used to be abnormally small? It was pitiful, I had the tatas that should have required a sports bra and the arms that a butterfly could crush (Now that’s a story for another time).

Twas a sad state that my arms were in, and people didn’t mind letting me know about it. But could I blame them? Society has determined that men have to have big arms (Because let’s face it, one day you’re going to have to lift a boulder to save a family of bunnies).

So what did I do? I became determined to get the biggest arms possible no matter what the cost! If anyone was going to save a family of bunnies, it was going to be me!

Why are my arms not growing?
Look at that bunny!

Time to Get Big Arms!

In case you didn’t read my earlier blog post about how I started my lifting journey (it was tragic), I had no clue how to get bigger arms (see that tragedy here). In my mind, getting big arms required two things:

  • A heavy dumb bell.
  • Lots and lots of reps.

So what did I do? I put on my trusty shorty-shorts (don’t judge me) and grabbed my 20lb dumb bell and went to work! And man, did I work!

I was blasting through reps, using every muscle I had, and grunting like a yeti in the Himalayas (they do exist)!

What I Did Wrong

Unbeknownst to me, I was trying to build arms in the worst possible way. By the worst way, I mean in the way that was going to not only cause me pain but also prevent my arms from growing. I didn’t do any preparation ahead of the workout, or research how to perform the lift, and it cause me a lot of pain.

Boy, was it intense pain.

My puny arms couldn’t take the intense amount of reps that I was trying to pull off, even if it was only 20lbs. My form looked as if I was trying to do the funky chicken instead of a bicep curl. The horrible form resulted in me getting wicked tendinitis in both my elbows, and my puny arms weren’t able to lift anything for a substantial period of time.

Why are my arms not growing?
Not a bad representation of my arms back then…

HERE’S HOW YOU REALLY BUILD ARMS

The secret to building arms is not in a high volume of reps, but low volume of reps with fantastic form. Here’s the thing, your arm muscles are not naturally large muscles covering a large area of your body. In fact, your biceps cover one-third of your arm, while your tricep covers two-thirds. For a muscle group that is this size, a high rep count is not the way to build.

If you work out a muscle group like your arms too much, you’re only hindering your repair and growth. That’s a big no-no when you’re trying to grow.

A great example for building arms is to practice your form and practice with a smaller weight. Also, you should concentrate more on your triceps than your biceps. Why? Look above: your triceps cover two-thirds of your arm. See how that makes a difference?

Arm Building Workout Example

Dumb Bell Bicep Curl

2 Sets of 8 Reps

1 Set to Exhaustion

French Curl

2 Sets of 8 Reps

1 Set to Exhaustion

Hammer Curls

2 Sets of 8 Reps

1 Set to Exhaustion

Tricep Kick-Backs

2 Sets of 8 Reps

1 Set to Exhaustion

T-Curls

2 Sets of 8 Reps

1 Set to Exhaustion

Tricep Press

2 Sets of 8 Reps

1 Set to Exhaustion

Keep in mind, everybody has their own way of building arms and knowledge of exercises that work best for them. However, this is a great example of lifting a small amount of reps with a moderate amount of weight and great form.

Use this motto when building arms: less is more!

IN CONCLUSION

I made a lot of mistakes when I first started my lifting journey. In fact, I didn’t know the proper way to lift and build my arms until a significant time had passed. Here’s what could have saved me: actually reaching out and trying to gain more knowledge on how to lift properly.

When it comes to your arms, less is more! Attack the right muscle fibers with the right consistency, without over working them, and you can build great arms in no time. So, to end this blog off in the Is This Lifting? way:

Do your research, get prepared, and get lifting!

Why are my arms not growing?
Get to it!
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