arm muscles workout for hardgainers

Tips for Developing Arm Muscles for Hardgainers

Let's be honest: when it comes to building muscle, not everyone starts on a level playing field. Some people go to the gym, do the basics, and boom— their biceps start popping. For others, it's an uphill battle just to see a little bit of growth in those arms.

Sure, those in the group may look impressive, but they don't have the same valuable lessons to share. The real wisdom comes from those who have had to work their sweat off for every inch of arm gains. These dedicated individuals have gone through years of trial and error, mastering how to maximize results with every set by experimenting with routines and levels of intensity.

Today, we're sharing strategies from bodybuilders who may surprise you by admitting they struggled to build those eye-popping arms. Get ready to overcome the challenges on your journey towards achieving the physique and discover how to conquer them.


  1. Focus on training your arms rather than tacking them onto the end of a workout targeting larger muscle groups. It's important for your arms to be fresh for lifting.

  1. Occasionally reduce the weight you lift by 10% from your working weight.

  1. Using weights can help establish a mind-to-muscle connection. Feeling your muscles contract is just as important as lifting weights.

  1. Take your time with each repetition to maximize the pump. Aim for a rep range of 8 to 15.

  1. Remember, the quality of your reps is crucial. Don't cheat on execution because that means cheating on gains. Control the movement, pause at the top, squeeze the muscles, and then repeat as you lower down.

  1. To fully activate your biceps and triceps, target them from different angles. Mix up your exercises for better activation.

  1. If you feel like your arms are not keeping up, give them some attention. Increase their training frequency to stretch and challenge them more.

  1. Incorporate high-intensity techniques into your workouts. Forced reps, negatives, and drop sets are like ingredients for muscle growth.

  1. Avoid sticking to the routine because it can make your arms complacent and hinder growth. Experiment with exercises, rep ranges, weights, or rest periods.

Keep in mind that what works for others may not work for you when it comes to exercises. Sometimes those well-known moves can be incredibly effective for building biceps. In bodybuilding and in life, change is key.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.