Click Here For Your Free Bodybuilding Magazine

My Arms Are Not Growing Bigger

Q. I've been working out 1 1/2 years now and I've noticed my arms aren't growing as fast as the rest of my body. They've been stuck at 14/ 1/2 inches for 6 months now. Do you have any suggestions on how I can build up my slow gainer biceps and triceps?

A. Your situation is not unusual, everyone has at least one body part that grows too slowly. Most bodybuilders increase the training volume when working on week points, this is the exact opposite of what you should do. Rather then increase volume you should decrease the volume and increase the intensity of your workouts.

Keep in mind that a 12 inch arm can do as many sets as a 18 inch arm, but it can't generate as much intensity. So what you need to do is concentrate your efforts into lifting progressively heavier weights and also decrease the time it takes to perform your workouts. How much you lift and how much time it takes to do your workouts is what increases intensity. It's the simple power formula from basic physics - force (weight) x distance (reps) ÷ by time = power (intensity).

I suggest you do no more than 2 exercises each for biceps and triceps, and do no more than 2 sets for each exercise, working your arms once or twice a week. Work hard on each set, increasing either weight or reps each and every workout, and also over time reducing the rest time between sets. Remember muscles don't grow from just doing the same weigh and reps, they need to be pushed to higher levels of intensity to force adaptation.

For more information on high intensity training get the new HITMAN High Intensity Training Manual.

Click Here For Your Free Bodybuilding Magazine

Bodybuilding Guide | High Intensity Training | Supplements | Articles | Tips | Links | Contact

Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.