Arms Have Plateaued, Advice Appreciated

  • Posted by a hidden member.
    Log in to view his profile

    Jun 03, 2009 4:36 PM GMT
    My routine has finally started to stagnate, in the sense that my body is no longer challenged by my current regiment.

    The growth I was experiencing roughly 3-4 weeks ago seems to have come to a [complete] halt. Seeing as how many RJ members (seemingly) possess the necessary background/know-how to instigate growth, I would appreciate tips/advice!


    My routine: hammer curls (cable and dumbbell), tricep pull downs, preacher curls, etc...Is there a way to "switch things up", as it were, so as to force my body to adapt to a new set of challenges?
  • Posted by a hidden member.
    Log in to view his profile

    Jun 03, 2009 4:45 PM GMT
    There are plenty of other arm exercises than your list.
    Take a week with no exercises that specifically target the arms. You can still do things where the arm play a secondary role, such as bench press, etc. After that week give yourself a whole new arm routine that doesn't use ANY of the exercises from your old routine.

    tl;dr
    wanna mix it up? then mix it up!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 09, 2009 8:32 AM GMT
    I have no idea what your workout covers...

    But do you do basic barbells curls, reverse curls. wide grip and narrow grip curls?

    Arms are so easy. When you get stagnant, there are so many other arm lifts to do. Do you work out brachias and brachialradialis?

    Arms are easy. Five muscles basically. Maybe six. 3 triceps, 2 biceps, and brachiia. So easy to workout and back exercises hit them also.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 09, 2009 12:30 PM GMT
    the triceps are the key to bigger looking arms not necessarily bis.

    Id hit tris hard....either do some weighted dips or if your gym has a hammers strength tricep dip bench you can up the weight, its a great excercise to go heavier with tris since most of the other excercises you cant do alot of weight.

    you can do one armed tricep pulldowns, overhead triceps extensions either with the cable or the bar, try some close grip bench press which really works the tri

    For bis maybe do some pyramid training or drop sets to switch things up and keep your muscles confused.