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Take care of tired arm muscles.
Any rigorous bicep workout can have your arms feeling like jelly, and this sensation is often accompanied with muscle pain and stiffness. After an exhausting bicep workout, you even could find it difficult to use your arms to button up a shirt. This is fairly normal for beginners or those who significantly increase the weight they are lifting. Muscle fatigue is usually not a cause for concern, and you can prevent it by changing up your workout technique.
Some fatigue should be expected after a biceps workout - especially if you've pushed yourself. Schedule rest days and eat properly to help prevent muscle fatigue.
Identify the Cause
The most likely cause for muscle weakness after a workout is a lack of fuel for your arm muscles before or after exercising. Your muscles need fuel from carbohydrates such as fruits and veggies and protein such as eggs or chicken breast to sustain your workout and to recover. Other probable causes include a lack of sodium or potassium, muscle diseases such as muscular dystrophy and compressed nerves in your arms. Consult your doctor to rule out any pre-existing medical conditions that can cause muscle weakness.
Expect Some Soreness
During your workout, your muscles start to burn carbohydrates for energy - which means that your workout naturally depletes your muscles' fuel stores, causing a feeling of fatigue. While your muscles will eventually replenish their carbohydrate stores (thanks in part to your post-workout meal) it's normal for your arms to feel fatigued and rubbery immediately after your workout.
Overcome Weak Muscles
Recover your arms by getting adequate rest, as your muscle weakness may be followed by delayed-onset muscle soreness within 24 to 48 hours. DOMS symptoms include muscle stiffness and pain. Skip the weights for two days, and stay active by performing a cardio workout such as cycling during your recovery period. Avoid using your arms to lift heavy equipment, which may delay your recovery and increase your risk of injury.
Prevent Muscle Soreness
Consume a source of lean protein and carbohydrates at least an hour before you exercise - for example, a peanut butter sandwich, fruit salad or chicken breast with brown rice. Drinking plenty of fluids throughout the day and during exercise prevents dehydration and helps regulate your body's sodium levels. Aim for nine to 13 cups of water daily, and take a bottle or water or a sports drink with you to the gym and sip through it during your workout. With your bicep workouts, gradually increase the amount of weight you lift. Aim for thee sets of 12 repetitions for each workout, and increase the weight by 5 percent when completing those sets is no longer a challenge.