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Why my biceps are not growing?


Why my biceps are not growing?
Table Of Contents

Have you ever wondered “why are my 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 through this problem. By the end of this, you will understand what is stopping your biceps from growing.

Reasons your biceps are not growing

  • Lack of proper diet
  • Overtraining
  • Wrong training methods
  • Lifting too much weight
  • Doing the same exercise repeatedly
  • Dehydration 

Follow a proper diet!

If you are underweight, having bigger arms will be a dream. All exercise strategies, tools, and equipment will not give you muscle mass until you start taking in the required daily calories. To get muscle mass, you need to take in more calories than usual. Four meals a day is the perfect idea to build biceps- breakfast, lunch, dinner, and post-workout.

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’s growth.

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

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 bicep 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.

Everyone’s rest needs are different, but not dedicating your time to proper rest can lead to injuries like bicep tears. An injury only slows down the process of gaining strength, which is also a step backward, so give it your best but never overdo it!

Here’s research that shows how lethal a bicep injury can be! So next time you’re on the weights, be motivated but also careful!

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 bunch of 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 and how to perform those 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.

You can perform this exercise using DMOOSE’s Adjustable Dumbbells for a quality workout session.

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 same DMOOSE Dumbbells set. We also recommend you to use Leather Hand Grip by DMOOSE for a better overall experience.

Benefits of using supplements

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. Here’s research by Oxford Academic that discusses the benefits of using supplements.

You can figure out what kind of supplements would suit you best for your bicep growth by following the list this 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 towards growing muscles. 

Protein is very important for a better shape building, and many people find it difficult to consume enough protein required to boost strength. This supplement is the best choice for such a crowd. DMOOSE’s 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

Main ingredients

  • Carbohydrates
  • Protein
  • Calcium
  • Sodium
  • Iron
  • Potassium
  • Digestive enzymes
Whey Protein Powder

Whey protein is a convenient, nutritious, and delicious way to help you build muscle, lose weight, and boost your metabolism. Our whey protein powder will help you reach your fitness goal faster.

Take away

Your biceps not growing is a common issue among many fitness freaks. Many individuals train hard and still do not get the output they want. This issue needs to be addressed ASAP, and you can do that by following the methods mentioned in this article. Once you thoroughly follow the process, you should be able to see your biceps grow bigger than ever in no time.

These methods vary depending on the person too. Training too much is not the solution you are looking for. It would only make the matter worse if the issue is not addressed accordingly. Some of you might be lacking a proper diet and others not exercising in the way it should be done. Identify what is lacking in your workouts and apply the solution to experience the change!

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