If you have ever been to the gym or have seen people flexing on Instagram, what's the one muscle group that they flaunt? It's most likely the arms, as everyone wants big biceps.
Arms are everyone's favourite muscle group to train, and why not? Big and fuller arms enhance a person's appearance and make them appear more attractive. The issue with arms is that they are one of the smallest muscle groups in our bodies, and training them incorrectly can stall 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 roughly 70 per cent of the transformation, it is critical that you consume a protein-rich diet and eat in surplus. 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 per day.
Arms Workout Mistake To Avoid
1) Overtraining
The arms are one of the smallest muscles in the body when compared to the legs and back. Where training large muscle groups twice a week is adequate, working your arms more than once a week can lead to overtraining. Overtraining frequently causes the body to enter a catabolic state, in which muscle growth ceases and the risk of injury increases. The best way is to have a separate arms day and train with full intensity.
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2) Performing The Same Workout
The human body is good at forming patterns. When you repeat the same workout, your body adapts to it and eventually stops responding. Make it a habit to not repeat the same workout for more than 30 days and to experiment with different exercises.
3) Lifting Only Heavy Weight
To grow muscle, you must shock the body with new stimuli. When you train with heavy weights, your muscles adapt to it. 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) Ignoring Bodyweight Exercises
Bodyweight exercises are one of the most effective ways to increase strength and promote muscle growth. When it comes to growing your arms, exercises like push-ups and pull-ups are essential. Bodyweight exercises have the advantage of allowing you to train more than two muscles at the same time, which aids in double muscle growth.
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5) Resting For Longer Periods
Rest periods are not mentioned or focused on much, but they play an important role in muscle building. When you rest for an extended period of time, your heart rate and pump both decreases. Make a point of not resting for more than 60 seconds between sets.
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