If you’ve ever been frustrated by your arms refusing to grow, no matter what you throw at them in the gym, you’re not alone. Arm growth, particularly for those struggling to bulk up, takes a strategic approach that combines exercise technique, volume management, and variety. This guide will walk you through a workout tailored to overcome stubborn arm growth and ensure your arms finally see some size gains.
The information for this article is largely based on a video shared by Mike Thurston. Mike Thurston is a social media star and fitness entrepreneur. He founded an app that delivers specialised training and nutritional plans for members looking to get into shape. His YouTube channel has more than 1.3 million subscribers.
Introduction to Arm Growth Struggles
- Many people find it challenging to build arm mass despite consistent workouts.
- The triceps make up two-thirds of the upper arm, so focusing on tricep volume is crucial.
- Correct form, strategic volume, and variety in exercises are keys to success.
Arm Growth Strategy
- Prioritise Tricep Training
- Start with triceps because they are the larger muscle group and contribute more to arm size.
- Implement heavy compound movements for overall development.
- Alternate Between Biceps and Triceps
- Switching between the two gives each muscle group time to rest, optimising strength and hypertrophy.
- Vary the Angles and Equipment
- Mixing exercises such as preacher curls and hammer curls engages different muscle fibres and reduces the risk of plateaus.
Essential Exercises for Arm Growth
1. Close-Grip Smith Machine Press
- Start with a close-grip press using a Smith machine for stability and better muscle isolation.
- Focus on keeping your elbows pointed downwards for a full tricep stretch during the eccentric phase and a powerful squeeze at the top.
Why It Works: The Smith machine allows for heavy lifting without balancing challenges, maximising the triceps’ workload without tiring supporting muscles.
Set and Rep Range: 3 sets of 6-8 reps, going as heavy as possible while maintaining form.
2. Preacher Curl with Dumbbells
- Use a preacher bench or an inclined setup to target the lower part of the bicep.
- Ensure the elbow points down to prevent joint issues and maximise isolation.
Tip: Start with your weaker arm to even out any imbalances.
Set and Rep Range: 2 sets of 6-8 reps, emphasising control and muscle contraction.
3. Tricep Rope Pushdowns
- Position yourself slightly away from the machine and bend forward for a greater tricep stretch.
- Use a rope attachment to allow for a full range of motion and better contraction at the bottom.
Set and Rep Range: 3 sets of 8-10 reps, focusing on a controlled tempo to enhance the strength curve.
Advanced Techniques and Considerations
Importance of Progressive Overload
- Logging your weights each session helps ensure progressive overload, a key component for muscle growth.
- Increase weights incrementally by 2-5% when possible, ensuring your muscles are continually challenged.
Strategic Rest Intervals
- Allow adequate recovery time, particularly when training heavy. Rest for 2-3 minutes between sets to maximise power output.
Why It Matters: Muscle fibres need sufficient recovery between sets to perform optimally during high-intensity workouts.
Bicep Builder: Chin-Ups with a Twist
- Adjust the chin-up form to engage the biceps more by avoiding chest-to-bar and focusing on chin clearance.
- Visualise pulling yourself up using the biceps, minimising lat activation.
Set and Rep Range: 2 sets to near failure, dropping added weight as needed to continue after reaching initial fatigue.
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Final Tricep Blaster: Overhead Dumbbell Extension
- This move fully stretches the triceps and can be performed with a single arm for better joint alignment.
- Opt for moderate weight to avoid joint discomfort and keep the motion controlled.
Set and Rep Range: 3 sets of 8-10 reps, focusing on a deep stretch at the bottom and a full squeeze at the top.
Recap and Takeaways
- Tricep-focused volume is essential as they make up the bulk of the arm.
- Alternate muscle groups during your session to allow partial recovery and maintain strength.
- Progressive overload, tracked through workout logs, ensures continual growth.
- Training should be consistent, prioritised, and strategically planned over weeks to focus on arm development.
By following these principles and exercises, you’ll be well on your way to growing stubborn arms that stand out in any T-shirt. Consistency, effort, and intelligent planning are your secret weapons. Get it done!
