training a month now but no improvement in my arm muscle ?

Question

i have been training my arm muscle twice a week and its been a month now but it seems like there is no improvement on my arm i have been doing abit of weight lifting..is it because i am not doing enough or is that the weight is too light or something else ??

Answer 1

Building muscle depends on how many reps and sets you are doing. You do need to warm up with a lighter weight -- a weight you can curl 15-20 times in one set. After that, you need a heavier weight that you can only lift and curl about 8-10 times and do 3 or 4 sets. Then add more weight that you can lift and curl only 5 times and do 2-3 sets.

I don't know how old you are, or what body type you have. These two things can be a factor in how quickly and what kind of results you get.

P.S. I just read what "johnny" wrote. Don't follow his advice about the repetitions if you want larger muscles. Doing that many repetitions only tones the muscle and burns calories, it doesn't build the muscle bigger.

Answer 2

Most people don't know that whenever you start any kind of workout regimen, that it takes about two weeks to even start to see results from it, so not seeing the results could possibly be the case (you don't start off with drastic results, sometimes you have to measure and weigh, and calculate body mass, whatever), or you might not be working out enough. Twice a week isn't a solid enough time throughout the week to be exercising, try once every other day, maybe even every day (most people I know you work out on the regular do so around 5 days a week). I work out an hour a day everyday not just because I want to keep a nice figure but because it gives me energy to get through everything. Also, make sure your doing the proper workout for whatever muscles you're targeting, because some arm exercises only target specific muscles in the arm. Working out isn't just all about lifting weights, it's about doing the right exercises for your body and what you're trying to achieve. Try getting a personal trainer to help you figure out what you need to do, or maybe some workout vids, whatever suits you.

Quick note: When lifting weights, make sure you're lifting enough weight to feel the muscles work to lift it, not so much that you feel like your arm will snap by lifting it, or not so little that your arm doesn't get a proper workout at all.

Hope this helps.

Answer 3

It's hard to say exactly without knowing what you're doing. If you are attempting to gain mass and have not seen any change at all in a month, I would ask first if you are eating enough. Are you taking in the amount of calories needed to create gains. Second, I would ask what type of training are you doing. You should be lifting heavy weights, with low repetition schemes. And third, I would ask your body fat percentage. If you have fat over the muscle you will not see any definition there until overall body fat is reduced. You cannot spot reduce. Body fat is decreased all over. Good luck to you.

Answer 4

Building muscle takes time and patience. If it was so easy, there would be a lot more muscular people about.

I suggest that you keep at the hard work and keep increasing your repetitions from say, 20 to 25 to 30 to 40 to 50 etc until you know that it is time to increase the weight size that you are exercising with. You may also have to increase the number of times per week that you work out too.

Drink lots of water whilst you are exercising as well to aid your metabolism.

Answer 5

To build muscle do heavy low repitition weight training.

You life the weight 3-8 times, and not be able to lift it anymore.

Then you rest and do it again (total of 3 times).

Then you rest for a day because you have muscle tear. The muscle will repair itself and you will get bigger.

Eat lots of protein as well.

If you just lift light weights and not try hard enough you will get stronger but not bigger (and you will stay have jocks kick sand in your face at the beach)

Answer 6

It's because you don't know what you are doing- you have to have one gram of whey protein per pound of body weight per day. You also have to put a demand on your muscles it has not previously experienced (i.e. a heavier weight), or why would it grow? Are you only training your bicep? Your tricep? Or both?

Answer 7

Try working the biceps one night and your triceps the next night.

Good exercises for the bicep include:

- Dumbell curl
- Hammer curls
- Preacher curls
- EZ Bar curls

Exercises for the tricep include:

- Close grip bench press
- Tricep extensions
- Tricep kickbacks
- Tricep Dips
- Tricep pushdowns

Answer 8

Choose a whole-wheat wrap as an alternative to two slices of wheat loaf of bread.

Answer 9

Celebrate Meatless Mondays by making a meal starring beans (another weight-loss aid). You can love this sweet potato in addition to black bean burrito.

Answer 10

Add protein powder to nice recipes (like these Rice Krispies treats) for boosting the nutrition.