Top Arm Training Mistakes to Avoid

If your hammer curls aren’t delivering results, sports scientist Dr. Mike Israetel offers some clear advice on the most common arm training pitfalls.

Through a recent YouTube video, Dr. Israetel reveals five key mistakes people often make when training their arms.

Whether you’re working on aesthetics or improving performance, these tips might just change how you approach your workouts.

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5 Arm Training Mistakes and How to Fix Them

1. Dropping the Idea of a Dedicated 'Arm Day'

The belief that biceps and triceps must be trained together on the same day is outdated. According to Dr. Israetel, "There is no distinct benefit of this."

He explains that working biceps and triceps together can limit tricep movements if your biceps are already pumped, reducing the overall effectiveness of your workout.

Recovery differs between these muscle groups as well; triceps might take 2–3 days to recover fully, while biceps could recover in just 1–2 days.

Training them simultaneously might unnecessarily limit the effort or volume you allocate to your triceps.

While arm days can be enjoyable, Dr. Israetel advises prioritizing your overall program instead of forcing "arm days" into your schedule if they conflict with the rest of your training.

2. Overcommitting to Fixed Rep Ranges

Many athletes get stuck in specific rep ranges, but according to Dr. Israetel, that’s a mistake.

He suggests that both low and high rep ranges (5 to 8 or 12 to 30 reps) can be effective for biceps and triceps growth.

However, sticking to the same range for too long leads to stagnation. The key is to vary your rep ranges when your current routine starts feeling too easy.

3. Ignoring the Importance of Stretching

Dr. Israetel points out that many people don’t maximize the stretch in their exercises, whether it’s cable extensions or bicep curls that don’t go deep enough.

Exercises such as standing curls often lose effectiveness because gravity creates an unfavorable angle.

The solution? Focus on movements that emphasize stretching under load. Dr. Israetel endorses lying dumbbell curls as one of the most intense yet effective ways to train your biceps because they stretch the muscle under maximum load.

Similarly, for exercises like skull crushers, going all the way down enhances pumps, soreness, and growth.

4. Undertraining Your Arms

If you’re only training arms once a week but want noticeable size growth, you’ll need to amp up your frequency.

Dr. Israetel explains, "Your triceps can often handle hard training about two to three times a week, while biceps typically can handle hard training three to four times per week."

Small muscles like these recover quickly, so they don’t need a week between sessions. If your schedule allows, aim for 2–4 dedicated arm sessions per week, as long as recovery remains effective.

5. Neglecting Your Forearms

Strong forearms can significantly enhance the overall appearance of your arms. Dr. Israetel recommends incorporating 3–6 sets of forearm curls multiple times each week to maximize size and aesthetics. By focusing more attention on forearm training, you’ll create arms that truly stand out.

Final Thoughts

By avoiding these five common mistakes and adjusting your training approach, you can take your arm workouts to the next level.

Whether it’s ditching the unnecessary "arm day," diversifying your rep ranges, or giving your forearms the attention they need, small changes can lead to big results.

Keep these principles in mind, and watch your efficiency, recovery, and growth skyrocket!

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Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.