Muscles arent Firm Enough :'( ?

Question

i've been working out for 2-3 months especially on my arms. They are bigger, but they arent firm, and i lift 20 lbs(35-40reps) but i feel they arent big enough for that weight. I saw the tennis player nadal and that guys arms looked like they were made of metal. So whats wrong?

Answer 1

I have a couple suggestions:

First, your rep ranges are way too high. You're training for endurance at 35-40 reps and you won't build any meaningful mass or density with this approach. It's time to change it up.

I would recommend increasing your weight and significantly lowering your reps. You should be using an amount of weight that causes you to fail somewhere between 8 and 12 reps. You may not feel as much pump or burn with this approach, but you should start to notice increased hardness over time. You might also try 4x4s -- using a weight that allows you to do four reps and no more, performed for four sets.

Powerlifters often have amazing muscle hardness and density, and it comes from pushing higher weight for fewer reps. If you want to throw some high rep days in there, that's fine -- variation is good -- but you need to train in the lower rep zone much more often than you are doing now.

Second, make sure you are also training your lower body in addition to your biceps and upper body. Not only will this keep you from looking like a carrot, but working the large muscles in your legs will also encourage them to release additional growth hormone into your system, which can translate into better upper body development as well. I've known people whose upper body strength shot through the roof once they started perfoming squats.

The previous answers around increasing cardio may or may not work for you. I suspect this is partly an illusion. If you have substantial subcutaneous fat in your arms, your muscles will feel "softer." But performing cardio won't necessarily make your underlying muscles harder or more dense, it just removes that initial softness you feel.

Best of luck!

Answer 2

Hang in there. It takes HARD, CRAZY (!!!!) work, especially as we (I, me!, Myself!!) age. Don't give up. Consistency and endurance to the end are key. I have plateaued sooo much after having a 2nd baby at the age of 35, but I will keep working. ONE DAY, I'll look in the mirror and be in love again. 2-3 months is a short time, but if you PUSH IT ALL OUT, like the guy above says, it's true: Nadal will be jealous of YOU. Peace. ;-D

Answer 3

I'm not big but I am cut. I'm 5' 11" 170lbs. The answer to your question is this: consistency. It really takes time. I like to mix up heavy weight training with cardio. You really have to go all out over a long period of time to get really strong results. Make it part of your lifestyle to work out and eat healthy and you will be very happy with the way your body looks. Good luck!

Answer 4

You need more cardio. Trust me I had the same issue. Once you up your cardio the muscles get much more firm feeling.