I can't seem to build muscle at the gym (arms, especially.) What can I do?!
Question:
I can't seem to build muscle at the gym (arms, especially.) What can I do?
As it is now, I go to the gym 4-5 times per week for about an hour. I work my biceps and triceps on alternating days to give the muscles time to recover and to grow. I eat lowfat foods and lots of protein and amino acids. I've been doing this regularly for about 7 months and have only gained a small amount of extra muscle. Any thoughts???
Answers:
Every magazine I've ever read says to give your triceps more attention than your biceps. The triceps are a larger muscle by nature, so building them makes your arms bigger faster.
The best way to get big is high weight/low rep. There are a million opinions and they all say somethin a little different. What has worked for me in the past is finding a weight I can manage for 6-8 reps (any more than 8 reps and you're usually toning). The key is to really be struggling with that last rep. Then do the other arm. Should be enough rest that you can do the same reps the second time. I usually have to drop 1 rep for the 3rd set.
There are a few other things I've heard that make a lot of sense to me and have worked in my own routine.
1. Stay away from machines. My highschool weight lifting coach told me the difference between using machines and free weights is like trying to push a car in park rather than in neutral. Plus you'll be building the stabilizer muscles that will help your overall strength in turn helping you to lift heavier weight faster.
2. Do your reps slower. Obviously your muscle is larger when it is contracting, and the longer you can keep the contraction the bigger you'll get. Also, go slower on the way back down. This is another technique that will help build the stabilizer muscles for strength.
3. Switch it up. Don't follow the same routine all the time. If your routine isn't varied from time to time your muscles will learn shortcuts and ways to cheat so they aren't working so hard.
Also, consider talking to a personal trainer. Sure it can be a little expensive, but you don't have to have a trainer EVERY time you go to the gym. Most I have priced are 25-50 a session. Most people feel like they need a trainer for the motivation, but if you've been going to the gym for 7 months I don't see that as your shortcoming.
Good luck and be careful!