How to Bring Up Lagging Arms
Frequent Workouts for Lagging Arms
Question: The day after every workout, it seems that the first muscle I have worked out is very sore for a couple of days, but my biceps and triceps never get sore and seem to not progress. I tend to work my bi’s and tri’s extremely hard, until failure, and I do not believe that I am over training them at all.
Am I just letting the thought of them not getting sore get to me? I know you can’t judge progress from soreness, but it just seems a little discouraging as well. I haven’t seen any really noticeable gains in either of these muscles as well. Should i try to switch up my routine? Or just keep at it? Thanks for all of the advice. (forum post)
Answer: Assuming you’re not overtraining your arms, one of the best ways to bring them up is to hit them with three, low-volume workouts per week (i.e. Monday, Wednesday, Friday). Each workout should be comprised of different exercises and set/rep schemes.
After doing this for about 4 weeks, take a week off and resume normal arm training. Also, focus on improving (either one rep or five pounds) each time you get back to a given exercise. This Gradual Progressive Overload (GPO), along with plenty of STRETCHING your arms should be just what you’re looking for.
As for soreness, I wouldn’t worry about it. But do focus on improving the mind/muscle connection. In other words, really focus on feeling your biceps and triceps doing the work when you’re training them.
Best,
Dr Clay
Dr. Clay used this approach with my upper chest and shoulders over the course of several months and sure enough, I got the results I was looking for. Thanks for all the help Dr. Clay.
Thanks Clay…Im going to measure my arms now, work on what you suggested, thn measure them again…I feel confident I’ll like myn results!
Looking forward to seeing if (or how well) it works for you.
My pleasure JR! Hard working clients like you make me look like I know what I’m doing.
Im excited to try it!! I’ll keep you up to date with my results. Do you recommend measuring success in inches or in strength?
At first strength as that will increase first, thus indicating “success.” Down the road a bit, however, more size will follow. Keep in mind that even a 1/8 inch increase in arm size is significant.