Why Your Arms Aren’t Growing (And How to Fix It)

You’ve been hitting the gym, following workouts from YouTube or TikTok, and maybe even training hard consistently.

But your arms? Still look like twigs.

You’re not alone. One of the biggest frustrations for naturally skinny guys is putting on visible size; especially in the arms. And here’s the truth:

If your biceps aren’t growing, it’s not your genetics… it’s your approach.

Let’s break down exactly what’s going wrong, and how to fix it.

Mistake #1: You’re Not Actually Targeting Your Biceps

Most guys with skinny arms think doing barbell curls and a few sets of chin-ups is enough.

But poor technique, lack of mind-muscle connection, and flinging the weight around means your shoulders, forearms, and even back are doing more work than your biceps.

Solution:

Slow down the tempo. Use movements like incline curls or preacher curls where cheating is harder. Focus on full range, feeling it contract at the top and feeling the stretch at the bottom with every rep.

Mistake #2: You’re Not Training Arms Often Enough

If you’re only training biceps once a week, it’s no surprise they’re not growing.

As a naturally skinny guy, you’re not recovering slowly, you just don’t stimulate the muscles enough to force growth.

Solution:

Train biceps 2 times per week, even if it’s just 2–3 sets at a time. Your arms recover fast, use that to your advantage.

Mistake #3: You’re Not Eating Enough (and Definitely Not Enough Protein)

Let’s be real, no workout plan will build your arms if you’re still eating like a bird. 🐦

You need to be in a consistent calorie surplus, with high enough protein, or your body won’t build new muscle tissue.

Solution:

Eat 3–4 solid meals a day with 35-50g of protein in each. Track your weight weekly. If it’s not going up, your arms won’t either.

Mistake #4: You’re Not Using a Proper Training Program

Random workouts = random results.

A structured training program that progressively increases intensity, volume, and uses variations of bicep-focused exercises will fast-track your gains.

Solution:

Use a proven plan that’s built for your body type. One that’s designed to help you gain size - not just “train hard.” (This is exactly what I do for all my clients.)

Ready to Stop Looking Skinny?

If you’ve been frustrated with your arm size and unsure if what you’re doing is actually working, I get it! I coach guys in your exact position every day.

✅ If you want help building biceps that actually pop out of your sleeves…

✅ If you’re tired of f*cking around and seeing no difference in the mirror…

Contact me with any questions, otherwise feel free to book in a no obligation 30-minute consultation below.

👉 https://www.bealdbodies.com/contact-alex