Arm growth plateaus

  • Posted by a hidden member.
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    Sep 01, 2013 4:55 PM GMT
    So every month I measure myself and my arms have been stuck in a rut. They haven't increased in size in 2 months. I typically work arms once a week, but I'll probably average in 5 workouts or so a month just dedicated to arms. Workout lasts around 75 minutes. During these two months I was primarily super-setting the bicep/tricep exercises. Past couple of weeks I've gone back to doing split workouts (roughly 35 minutes working out biceps then 35 minutes of triceps) with first set being a drop set.

    My goal has been to reach 14" flexed, and right now I'm sitting at 12.75". Sure puts a downer in my goal. I'd like to see at least 0.125" growth a month to be content with what I'm doing.

    In the past 5 months, I saw my biggest growth come from a routine that contained a combination of doing supersets (bicep/tricep), where each first set contained a drop set. For now it looks like I should go back to trying that for a month or two and see if there's improvement.

    Anyone else have any advice to helped get passed their own plateaus?
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    Sep 01, 2013 8:52 PM GMT
    Sounds like you have the right idea about switching things up. Every four weeks or so, I try a new routine. Lately, I've been doing biceps and triceps on different days. I've heard doing them on the same day is counter productive, but I don't think it really does any harm.

    Triceps are a larger muscle group and will account for larger arms. However, you seem more concerned with your biceps.

    Of course, try to really flex and concentrate on contracting the muscles as you're doing reps. I always rep till failure. And sometimes I wait a few seconds and squeeze out a couple more.

    Try some fascia stretching which I think has done wonders for my chest over the past year.

    Supersets are great. You can always try your usual exercises with different angles or with cables/barbells/dumbells/etc.

    I've been doing this routine which worked really well: http://www.abcbodybuilding.com/8weekstobiggerbiceps2.pdf
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    Sep 02, 2013 2:12 PM GMT
    You can also try bodybuilding.com; this site has tons of exercises
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    Sep 02, 2013 3:28 PM GMT
    nerdydude saidSounds like you have the right idea about switching things up. Every four weeks or so, I try a new routine. Lately, I've been doing biceps and triceps on different days. I've heard doing them on the same day is counter productive, but I don't think it really does any harm.

    Triceps are a larger muscle group and will account for larger arms. However, you seem more concerned with your biceps.

    Of course, try to really flex and concentrate on contracting the muscles as you're doing reps. I always rep till failure. And sometimes I wait a few seconds and squeeze out a couple more.

    Try some fascia stretching which I think has done wonders for my chest over the past year.

    Supersets are great. You can always try your usual exercises with different angles or with cables/barbells/dumbells/etc.

    I've been doing this routine which worked really well: http://www.abcbodybuilding.com/8weekstobiggerbiceps2.pdf


    Thanks I'll look into that.
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    Sep 02, 2013 3:29 PM GMT
    My arms get stronger but NEVER seem to grow...I HATE IT!!!!
  • musclejames

    Posts: 52

    Sep 16, 2013 8:57 PM GMT
    I like this workout! Try it one day.

    http://letsgetbuff.com/its-friday-time-for-some-curls-for-the-girls/

    If that is too easy, I recommend going down to 6-8 reps.

    Typically for growth 8-12 reps is the range you want to be in, but if you have been doing that already for a few weeks, go up in weight.

    Try this

    Incline hammer curls (6-8 reps 4 sets)

    Outer curls (6-8 reps 4 sets)

    Overhand easy bar curs (6-8 reps 4 sets)

    and finish off with drop sets

    That is start with a heavy weight, do ten curls ( if you can do more curls, than do more, but you need to be tired at 10 so choose a heavy weight.) and after you do ten, wait 15 seconds and go down in weight about 5 lbs. Usually keep going down until you reach 10lbs. After one round of those you should be pretty tired.

    Let me know how that works! There's a lot more where that came from.
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    Oct 26, 2013 11:30 PM GMT
    First off you guys are getting way ahead of your selfs here, OP says he has under 13" arms. the last thing he needs is to do more curls. lol.
    OP, first, You need to focus on getting stronger on the big lifts like bench press, standing overhead press, weighted chins, deadlifts, and squats. these will grow your whole body. I recommend a program like this one http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
    Second, you need to eat! your not going to get bigger if you don't eat, no matter how good your training is. 1000kcal over maintenance, protein at 1.25g/lb.

    hope this helps icon_smile.gif
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    Oct 27, 2013 2:31 AM GMT
    Good reply, dman48

    excess of 500 cal over maintenance sounds better to me tho. but idk, maybe 1000kcal is better for you, OP
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    Oct 27, 2013 2:39 AM GMT
    Its hard to say what your problem is but at that size, they should be growing.

    As someone pointed out though, triceps are the larger group and should not be neglected. Biceps are a very small muscle actually not that you'd know it the way gay men fawn over it. But when I've plateaued I switch up from low rep/high weight to high rep/low weight vice versa. Change up the exercises etc.

    But really what your specific problem is could range from diet, to sleep, to routine. The details on those are needed to know.
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    Oct 27, 2013 2:50 AM GMT
    genetics.
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    Oct 27, 2013 2:56 AM GMT
    kingmo saidgenetics.


    I hope you're mocking people that say they can't grow legs. Cause if not I'll direct you to where he said 12.75"