To stimulate arm growth, focus on direct arm training rather than relying solely on compound movements, and utilize long-length reps to maximize muscle stretch. Additionally, maintain strict form by keeping your elbows pinned, progress incrementally by adding reps before weight, and prioritize joint recovery to avoid elbow pain.
Gainframe Guy. Why arms won't grow.#1 Train them directly. Rows and presses may not be enough. Direct arm work. - Bicep curls (barbell, dumbbell). - Tricep extensions (overhead, cable).#2 Use the stretch. Long-length reps hit different.#3 Stop swinging. Your hips are not your biceps. Correct: pinned elbows. Incorrect: whole-body swing.#4 Progress small. Add reps before big jumps. 8, 9, 10, 11, 12. 0.5 kg.#5 Recover elbows. More pain is not more growth.
Like the comics? The app does the tracking.
GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.
