Arm WorkoutDietsFitness

Actual Reasons Why Your Biceps are Not Growing

Reasons Your biceps are not growing

Have you ever wondered “why your biceps not growing?”. Have you been putting your blood, sweat, and tears into it, and still, your growth rate seems close to nothing? If you are one of the people facing this dilemma, this article will help you understand what is stopping your biceps from growing.

Reasons your Biceps May Not Be Growing

  1. Lack of proper diet
  2. Dehydration
  3. Overtraining
  4. Wrong training methods
  5. Lack of Supplements

Effective Solutions to Grow your Dream Biceps

1. Following a Proper Diet

Diet for building and growing dream biceps

All exercise strategies, tools, and equipment will not give you the muscle mass you desire until you start taking in the required daily calories. To get muscle mass, you need to be in a caloric surplus, meaning the number of calories that you consume needs to be higher than the number of calories you burn.

A proper diet plan that is rich in protein foods is necessary for muscle growth. It would help if you had protein in your diet to help your body repair cells and make new ones. A good protein diet can boost muscle growth to new levels. Lack of protein in your diet could make your workout session of no use. The gains you want will only come through with the help of what you consume.

Here’s a list of protein-rich foods that should help you out with your bicep growth.

  • Fish
  • Beef
  • Milk
  • Oatmeal
  • Eggs
  • Fruits
  • Spinach
  • Cottage cheese

2. Drink Lots of Water

Alongside proper diet, it is suggested to be hydrated as it has a  direct impact on bodybuilding progress. When muscle cells don’t have enough fluids, they don’t work as well and performance can suffer.

The negative effects of dehydration are not worth neglecting so it is important to stay hydrated. Since a lot of sweating occurs while exercising that only means that water intake should be greater throughout the day.

3. Avoid Overtraining

Being motivated about working out is great, but neglecting your rest time can be disastrous. Working out too much causes the muscles to be sore and in a state of complete distress.

This distress is not good for the growth as it only further damages the muscle instead of making it stronger. This is why training too much and pushing yourself over the limit can greatly impact your muscle growth.

It’s vital to maintain a disciplined and balanced routine. The time you spend inside and outside the gym should be equally divided. Make sure you are giving your body the rest it needs so it can be able to build the muscles you’re working so hard for.

4. Avoid Wrong Training Methods

Your training methods and exercises may seem perfect to you, but you might be missing out on the proper way to perform these various exercises. Performing an exercise in the wrong way not only stops your muscle growth but also comes with a few drawbacks.

These drawbacks can hit you in the form of extremely sore muscles, slowing down your growth, and lack of strength in the biceps. To avoid getting affected by improper ways to train your biceps, you must learn some of the most effective and efficient ways to perform these exercises.

Here’s a list of some extremely effective bicep exercises

  • Barbell Curls

A barbell curl is a pull-type, isolation exercise that works your biceps and trains muscles primarily in your forearms and shoulders to some degree.

  • Hammer Curls

Hammer curls are dumbbell curl exercises. In this exercise, we change the angle of the wrist, but the elbow joint remains fixed as in all other bicep curl variations.

  • Concentration Curls

The concentration curl is another dumbbell biceps curl variation. In this exercise, the angle of the biceps to the body is changed, but the movement pattern is still a curl.

This exercise can also be performed using the  Dumbbells set. We also recommend you to use Leather Hand Grip by Dmoose for a better overall experience.

5. Add Supplements in Your Diet

Everybody wants rapid growth in their muscle but building a good figure takes a decent amount of time and sweaty workout sessions. Even after weeks of workout, your muscle gain is not as much as it should be; you’re probably not consuming enough calories.

This is where supplements come in and boost your workout’s output. Supplements provide you with more than enough calories that your body needs after a tiring workout session. If you cannot eat as many calories, using supplements such as mass gainer can be your best bet.

Supplements also come in many different variations. Some offer body mass for people with skinny physiques, and others fill up your protein intake of the day. Research in  Oxford Academic discusses the multiple benefits of using supplements.

You can figure out what kind of supplements would suit you best for your bicep growth by following the list below:

Whey protein powder

Whey Protein Powder is the supplement that most people need because this covers up all the protein needs that are essential for growing muscles.

Protein is very important for overall muscle growth, and many people find it difficult to consume enough protein required to boost strength. This supplement is the best choice for people with that issue. DMoose Whey Protein is made from critical amino acids that increase muscle volume. Use this supplement, and your troubles of not growing enough muscle will perish in no time.


  • Improves muscle growth
  • Boosts metabolism
  • Easily digestible

Take away

Biceps not growing is a common issue among many. Many individuals train hard and still do not get the growth they want. By following the methods mentioned in this article, you should be able to see massive muscle growth.

These methods vary depending on the person too. Training too much is not the solution you are looking for. Some of you might be lacking a proper diet and others not exercising appropriately. Once you identify what is lacking in your workouts or nutrition, and apply the changes accordingly, then you will definitely see the change you have been looking for.

About author


Daniel Abraham is a content writer who specializes in writing about fitness and health. He only started his journey to physical fitness just over two years ago, but has quickly developed an impressive knowledge of the subject.
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