HELP I've hit a plateau with Arms

  • offshore

    Posts: 1294

    Nov 10, 2010 1:56 AM GMT
    I know most ppl have a hard gaining part, for me it's my arms and to an extent the shoulders.

    I don't even need to hit my legs and pecs too much and they keep growing quite happily, back need a little extra work but they are no trouble if I put the work in.

    I was 16.5 for arms flexed at one stage but I can't seem to maintain it - they've srunk to 15.5 (I took a break from training while travelling this year) right now and I've defiently hit a plateau.

    I can't really increase the weight for arm work out as my joints are feeling the strain (I have injuries from surfing on my shoulders and elbow) and pain.
    I'm using good forms and not too much reps.

    So where to go from here? I'd at least want to get back to 16.5 as otehrwise they look out of propertion compared with the rest of me...

    Tips will be appreciated!
  • Posted by a hidden member.
    Log in to view his profile

    Nov 10, 2010 3:31 PM GMT
    I'm in the same boat, but my pecs are the problem. I switched over to a smith machine (less free motion), and now I'm making gains again. Maybe try less motion for awhile? Hit a machine up, or focus on forearms and biceps separately if you're doing curls now. It should be safer on your injury.

    As for the injuries, if you find any good tips, let me know. I screwed up my shoulder water skiing and broke a rib in Judo. 6 months of Calcium and Vitamin D supplementation helped strengthen my bones a lot, but my tendons still feel like they're going to give out anytime I play a sport.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 11, 2010 11:56 AM GMT
    Study sarcoplasmic hypertrophy.

    The limiting factor on muscle size is typically the fascia. The trick is to enlarge the fascia and grow into it.
  • offshore

    Posts: 1294

    Nov 11, 2010 12:27 PM GMT
    Hey thanks for the tip! It might well be the cause - I have steadily increased my strength but not size. I think I'm gonna switch to a higher rep regime.

    Do you have any other suggestions/ links to articles? thanks
  • MadeinMich

    Posts: 1624

    Nov 11, 2010 12:33 PM GMT
    Chucky is right. Also try taking a recovery week off and coming back to lifting. It takes about two weeks to get your strength back but once you do you should start making gains again