Bicep tips, why have I plateaued?!

  • Posted by a hidden member.
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    Dec 16, 2008 6:38 PM GMT
    I've noticed that when I started to workout I was able to progress in the amount of weight I was lifting, and as such my arms were increasing in volume. However, recently I've noticed that I can continue to lift heavier, yet my arms won't grow, they are simply more vascular and tight looking.

    My workout partner has arms that stretch his sleeves, yet I just fill mine out.

    I am at a loss here.

    I'm working out MWF (weights/chest exercises) with T and Th reserved for 30-40minutes of cardio.

    Any advice?
  • MuslDrew

    Posts: 463

    Dec 16, 2008 11:59 PM GMT
    how's your diet?
  • emailaddress

    Posts: 313

    Dec 17, 2008 5:07 AM GMT
    ucla_matta said
    My workout partner has arms that stretch his sleeves, yet I just fill mine out.


    Any advice?



    because 2/3 of your arm is your triceps, what was fill up the sleeves.
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    Dec 17, 2008 5:28 AM GMT
    MuslDrew saidhow's your diet?


    I start my day with 16oz of 2% milk, in addition to a scoop of whey (25g per serving).

    I'm eating a variety of whole grains, lean meats (turkey, chicken) and heavy on the dairy (cheeses, milk, yogurt)...Grrrr

    Perhaps I'm over training? How many exercises should I do each week isolating my biceps?
  • UncleverName

    Posts: 741

    Dec 17, 2008 5:35 AM GMT
    How long have you been working out?
    What's your current training schedule like?
    Are you focusing specifically on arms?

    When I started working out ten years ago, my arms grew fast for the first year. After that, they never grew again unless I specifically trained them twice a week.

    I'd suggest throwing in some arm specific training at the end of other workouts, twice a week. At least 10 - 20 minutes of heavy bicep and tricep work.

    And as pointed out above, the triceps make up more of the arm than the biceps, so if your bicep's peak nicely already, spend more time focussing on your triceps.
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    Dec 17, 2008 5:40 AM GMT
    UncleverName saidHow long have you been working out?
    What's your current training schedule like?
    Are you focusing specifically on arms?

    When I started working out ten years ago, my arms grew fast for the first year. After that, they never grew again unless I specifically trained them twice a week.

    I'd suggest throwing in some arm specific training at the end of other workouts, twice a week. At least 10 - 20 minutes of heavy bicep and tricep work.

    And as pointed out above, the triceps make up more of the arm than the biceps, so if your bicep's peak nicely already, spend more time focussing on your triceps.


    I've been working out for over a year--gaining mass along the way. I started at 140lbs and I'm now nearing 168lbs (not flab).

    My routine is pretty basic (and probably the cause of my ails)

    MWF: 60 minute sessions; Chest, triceps, biceps (cables, ez bar, etc), and back.

    Should I be spacing out my routine? Where Monday is a "back" day, Tuesday is a "bicep/tricep" day, etc?

    I do feel like I'm working my arms out too often--they are vascular but no more bulking as of recently. Grrrrrrr