5 Reasons Why Your Arms Aren't Growing (and What to Do About It)

If you've ever been to the gym or seen people flexing on Instagram, what's one muscle group they're targeting? It's mostly the arms, because everyone wants big biceps.

Arms are everyone's favorite muscle group to train, and why not? Big and plump hands enhance the look of a person and make them more attractive. The issue with the arms is that they are one of the smallest muscle groups in our body, and training them incorrectly can stunt your progress. So, before you start lifting weights or taking muscle-building supplements, let's first understand when muscle growth occurs and why your arms aren't growing.

How to build muscle?
When it comes to muscle growth, your lifestyle is crucial. Because diet accounts for about 70 percent of the change, it's important that you eat a protein-rich diet and eat more. When you exercise, you only break down your muscles; When you sleep, they rebuild and grow. Make it a habit to get six to eight hours of good sleep every day.

Avoid Arms Workout Mistakes
1) Overtraining
Arms are one of the smallest muscles in the body compared to legs and back. While training large muscle groups twice a week is sufficient, working your arms more than once a week can lead to overtraining. Overtraining often causes the body to enter a catabolic state, which stunts muscle growth and increases the risk of injury. The best way is to have a separate arms day and train with full intensity.

2) Doing the same workout
The human body is good at creating patterns. When you repeat the same workout, your body adapts to it and eventually stops responding. Make a habit of not repeating the same workout for more than 30 days and experimenting with different exercises.

3) Only lift heavy weights
To grow muscles, you must shock the body with new stimuli. When you train with heavy weights, your muscles adapt. Your workouts should include a mix of heavy and light weights. What you can do is focus on heavy lifting the first week and reps the second week.

4) Skipping body weight exercises
Bodyweight exercises are one of the most effective ways to increase strength and promote muscle growth. When it comes to building your arms, exercises like push-ups and pull-ups are essential. The advantage of bodyweight exercises is that you can train more than two muscles at the same time, which helps double muscle growth.

5) Taking long rest
Rest periods are not mentioned or focused on much, but they play an important role in building muscle. When you rest for long periods of time, both your heart rate and the pump slow down. Make it a point to rest no more than 60 seconds between sets.