1. Sports
You can opt-out at any time. Please refer to our privacy policy for contact information.

Bodybuilding Training Mistakes That Prevent Arm Growth

By June 18, 2012

Follow me on:

If there is one muscle group that identifies you as someone who practices bodybuilding is the arms.  When someone asks you to flex a muscle, more than likely the muscle flexed will the the biceps of the arms.  Isn't it true?

Thus, for many beginners who are just getting started, getting big arms is a huge priority.  Now, keep in mind that symmetry is key and you don't want to have a situation where the only muscular part of your body is your arms.  Thus make sure that you place as much emphasis on every single other body part (should go without saying).

With that said, I feel that there are two mistakes that are holding a lot of people from achieving the sort of arm growth that they could get:

Mistake #1: Sloppy Form

To get maximum stimulation on the arms you need to practice picture perfect form.  Breaking your exercise form will simply get others muscles involved taking valuable stimulation away from the arms.  Remember that they key to lifting weights is to use these as a tool to make the intended muscles work hard and grow as a result.  Sloppy form will not only risk a debilitating injury that can take you out of the gym for a long time, but also is robbing you away from your bodybuilding gains.

Mistake #2: Overtraining

Too much of a good thing can be bad.  Unless you have incredible genetics, or are a super advanced bodybuilder who knows what his body is capable of handling, 20 set biceps routines will just overtrain you.  For the biceps and the triceps limit the number of sets to 6-12. The biceps is a relatively small muscle used in other movements for bigger muscles like the back and the shoulders. While the triceps is a bigger muscle than the biceps (twice a big actually), remember that it is used for all the pushing movements of your chest and shoulder exercises. Thus, there is no need to perform more than 6-12 sets ether. If performing triceps after a chest workout 6 sets will suffice. If performed any other day you can do as much as 12 sets provided you have a good recovery capability. (Refer to the various bodybuilding splits available here: ).

If you are confused on how to set up your arms routines please take a look at my arms routines page below:

Bodybuilding Workouts for Arms


June 20, 2012 at 9:00 pm
(1) Roy says:

Couldn’t agree more. Might I add that you need to eat a lot! The best workouts with the best form won’t get you anywhere without enough food to build that glorious muscle.

June 23, 2012 at 3:42 pm
(2) Mike says:

Don’t forget Sleep, your muscles need their rest and so do you! Plus eating the right foods to build bigger muscles and get more mass. Good post.

June 25, 2012 at 11:51 am
(3) chiefgreybeard says:

Avoiding over training gets real tricky when you are already doing hard physical work for a living. You just have to experiment until you find what works best for you.

July 2, 2012 at 11:56 am
(4) Scott says:

Eating within the first 30 minutes is key. Your body will absorb more protien during this time than at any other time of the day you work out. No more than 40g per. serving. Body can only absorb so much. The rest turns to fat.

Leave a Comment

Line and paragraph breaks are automatic. Some HTML allowed: <a href="" title="">, <b>, <i>, <strike>

©2014 About.com. All rights reserved.