- You train them too often. Besides the fact that repeated effort can be counter productive, don’t forget that when you do torso exercises the arms are the prime movers. Even with legs, if you use big compounds move like deadlifts, your arms can’t rest as they should in a full week of workout. To grow, you need the proper balance between rest and stimuli.
- To get big arms, get bigger. For every inch on the arm, you’ll need to gain 20 pounds of bodyweight. So to grow from 16 to 17 inches, you’ll need to get bigger and stronger.
- To get bigger arms, you need to get stronger. Strength feeds muscle gains. Only training for hypertrophy is like only training your upper body.
- If you want to get bigger arms, train your legs as hard as your arms. Only training your arms is like only training your left side. Doesn’t make any sense, does it? By training your legs as hard, you speed up your testosterone and growth hormones. Then you’ll get actually stronger on all other lifts. If you get stronger, you’ll use heavier weights from your previous hypertrophy 8 to 10 max reps.
- Don’t neglect the triceps. They make up 2/3 of the upper arm. The best exercises for triceps are the close grip presses, flat, incline, overhead and dips.