We all have a friend who has skinny arms but a little of a belly. They tell us they’ve been working out hard and eating right, so we don’t know why their arms are so skinny! Maybe you’re that person? Read on to find out what the problem is and some solutions for it.
This blog post will cover some possible reasons why your arms may be skinnier than the rest of you, as well as things you can do about it!
First, let’s define what it means to have skinny arms. It goes beyond just the arm size; skinny-armed people have a thin upper arm, but the rest of their body is normal to overweight.
Your arm muscles are made of two different types of fibers: slow-twitch and fast-twitch. Slow-twitch muscles are responsible for long, sustained periods of muscle use (i.e., the arm at rest).
Meanwhile, fast-twitch muscles are called into action during short bursts of energy (i.e., throwing a punch or lifting heavy objects); this is why you can lift more weight if you do a quick, explosive movement instead of moving slowly with the same weight.
A skinny-armed person does not have many fast-twitch muscle fibers in their arms, thus making them skinny. You can improve this quickly, though! A thin arm is not necessarily something to be ashamed of. With the proper diet and exercise choices, it can become a thing of the past.
Now that you know what it means to be skinny-armed, we can look at possible reasons for this.
If you don’t work out enough and aren’t getting your heart rate up (to burn fat and increase muscle), your body won’t need to use any of its muscles. These include your arm muscles! So if you want to have more toned arms, they need to be used in the same way your other muscles are.
This is an obvious one! When you don’t eat enough calories, it becomes harder for your body to build muscle. So even if you do hit the gym every day, your body may not be able to build sufficient muscle because of a lack of calories.
Fat intake has gotten an undeservedly bad reputation! Eating a lot of it can make you gain weight, but eating a moderate amount is necessary for good health. Your body needs fat to maintain cell walls and absorb vitamins like A, D, E, and K.
However, overeating the wrong types of fat can make you gain weight. It would help if you ate healthy fats like those found in avocados and olive oil (monounsaturated and polyunsaturated), not trans fats found in processed foods.
Carbohydrates are your body’s preferred energy source, but only if you’re at a low to moderate intensity level. For example, if you hit the gym or go running, your body will use its stored energy before turning to carbs for fuel. This is why you’ll burn fat more effectively if you are at a low to moderate intensity level.
If you eat too many carbs, your body won’t need to use its stored energy and can’t build muscle as well. Eat just enough carbs that you have the power to get through your daily activities. You don’t want to be “hangry” (hungry and angry), after all!
Muscle protein synthesis is a complex process, but proteins build muscle. Here’s a simple way to look at it. That means you need enough of them for your muscles to grow!
If you want more extensive or more substantial muscles, you have to eat more protein. But, unfortunately, the average person only eats about half of their needed amount of daily protein.
If you aren’t getting enough protein, your body will have trouble building muscle mass. To increase your calorie intake without eating too many calories, substitute carbs for protein-rich foods. For example, instead of having a bagel in the morning, eat an omelet with bacon and cheese (both high in protein).
The human body is a highly adaptable machine. If you do the same workouts for a long time, your body will stop responding to them. This is why it’s essential to change your activities every once in a while (every 4-8 weeks) if you want to see results quickly.
Don’t worry about starting over because you’ll still retain all of the muscle you’ve built. It will just take a little longer to see your progress again if you do the same exercises for too long!
When you don’t get enough sleep, your body doesn’t have as much energy for muscle building and fat burning. This is why you should aim to get at least seven hours of sleep every night!
When you lift weights, your muscles get bigger and stronger by tearing down muscle fibers. It would be best if you then give your body time to recover and heal. If you continue to lift weights before your muscles have recovered, you won’t be able to increase your muscle mass or strength levels.
You can tell if you’re using too much weight if you feel pain in your joints rather than the muscle being worked out. Also, if you have to stop because of joint pain, it’s probably because you’re using too much weight.
Let’s now talk about how to build bigger arms. There are a few things that you need to do to accomplish this goal:
Compound exercises are the best way to build muscle overall. They work multiple muscles at once, which means you’ll have more energy for your arm workouts.
The most effective compound exercises are bench presses, squats, bent-over rows, and shoulder presses. Also, do deadlifts and pull-ups (or lat pulldowns) for your back.
Triceps and biceps exercises should be done with 1-4 sets of 4-10 repetitions. This is because your arms get worked out during compound exercises such as bench presses, shoulder presses, and rows.
The best tricep exercises are dips and close grip bench presses. For bigger biceps, do standing barbell curls and hammer curls.
Your arms recuperate during your rest periods between sets, so keep them as short as possible (ideally under a minute). This will ensure that you’re fatiguing the muscle fibers in your arms and stimulating muscle growth.
Excess body fat can make it harder for your arm muscles to show through. However, by increasing your protein intake and decreasing your calorie intake, you can quickly lose arm fat and show off those big biceps!
Creatine is a naturally occurring molecule in muscle cells that helps give energy during intense workouts. In addition, it has been shown to significantly increase the maximum amount of weight that can be lifted, which will help you get bigger arms.
Generally, you should train every muscle group, from upper arms to calves, 2-4 times per week. Make sure you’re getting enough sleep and eating a lot of protein! If you have skinny legs, no worries. You can get bigger legs just like your arms. Just follow the tips above!
Sometimes, the reason that someone has skinny arms is that there’s something wrong with their body. Here are some pathologies associated with having small arm muscles:
It is a condition where your thyroid gland doesn’t produce enough hormones to keep your metabolism running normally. This means you burn fewer calories than usual and gain weight quickly.
Lack of Testosterone
Testosterone is the primary male sex hormone that promotes muscle growth. When someone doesn’t have enough testosterone, they may not see results from lifting weights even though they’re working out hard. If you think you might have low testosterone levels, ask your doctor for a blood test to check!
Anemia is a condition in which your blood doesn’t have enough red cells. Red cells are responsible for carrying oxygen throughout your body, so when you don’t have enough red cells, you won’t be able to carry enough oxygen to your muscles, and they will tire out quickly.
It may seem surprising that stress could cause skinny arms, but let’s think about it. When you’re stressed out, your body releases cortisol. Cortisol is a stress hormone that breaks down muscle tissue to use as energy if there are no carbs or fats for fuel. Since cortisol also causes the storage of belly fat, having too much cortisol in your body could lead to both belly fat and skinny arms.
The truth is that there are a variety of reasons why you might have skinny arms. Some people may just be born with them, but often it’s because we don’t do enough strength training or exercises to build muscle in the arm area.
We hope this article has helped you understand why your arms may be small and what you can do to help solve the problem! Keep in mind that it might take time, but we believe in you, and we think if you give it a shot, there’s no reason why you couldn’t get bigger arms!