Arm Platuea!

[superman18]

I have been working on my arms for 4 years and I have only managed to go from 14 to 16 1/4. I have tried many different excersises and seem to be at a road block. Im guessing I have bad arm genetics because I obtain muscle on all other parts much more visibly.

Anyone know of what I can try to get past that platuea?

 

[vlad878]

bulk up eat more get everything bigger then cut down

 

[j4ever]

post up your training routine for all body parts

 

[tenny]

you put over 2 inches!! on your arms in 4 years
and its not good enough for you???!!!!????

my god, what the fuck do you want????!!!!



on a serious note......that is awesome growth!!!

i would love some growth like that

 

[BigChef]

you put over 2 inches!! on your arms in 4 years
and its not good enough for you???!!!!????

my god, what the fuck do you want????!!!!



on a serious note......that is awesome growth!!!

i would love some growth like that

LoL I agree. Some people take 5 years or more to gain those size. Took me a while to get 18 inches but 18 and half when pump. I am bloody happy with that. Try some Syntherol if you think you hit the plateau.

 

[maldorf]

I used to overtrain my arms and that impeded growth. Take a good look at your routine and maybe even get some advice from a good trainer on here like Phil, Shelby, or Alex. My problem was way too much volume. Once I started doing less, my arms grew!

 

[richiec]

you put over 2 inches!! on your arms in 4 years
and its not good enough for you???!!!!????

my god, what the fuck do you want????!!!!



on a serious note......that is awesome growth!!!

i would love some growth like that

LOL, I wish my freakin arms would grow like that! I'll take a solid 1/4 every 6 months dang!

 

[greaser]

WOW I MUST HAVE GOOD GENETICS TRY P90 X MUSCLE CONFUSION IVE HAD PEOPLE SAY IT WORKS BUT NEVER TRIED IT MYSELF JUST AN IDEA OR YOU CAN ALWAYS GO WIYH SYNTHEROL BUT IMO GOOD LUCK WITH THAT .THAT WOULD BE MY LAST RESOURCE

 

[tkav1980]

Can you post your entire trainign routine. it would be easier to help if we know what were working with. please be detailed. training days, exercises, weight, reps, sets.

 

[superman18]

Can you post your entire trainign routine. it would be easier to help if we know what were working with. please be detailed. training days, exercises, weight, reps, sets.

Training Days:
Mon- Arms
Tues- legs
wed- shoulders
thur- chest
fri-back
sat- cardio

Arm exercises:
preacher barbell curl- 80lb 10 rep 3 sets
machine bar curl- 50lb 12 rep 4 sets
standing curl- 35lb 8 rep 4 sets

Tricep pulldown- 100lb 10 rep 4 sets
skullcrusher dumbells- 35 10 rep 3 sets
dips- 10 reps 4 sets
After I cant do anymore exercises I usually just do really light weights.

 

[TheKenpoKid]

what works for me

what i do, and my arms grown insanely fast

i start out with light dumbell curls (and really squeeze the first couple of sets) and then go heavier

then use the cable easy curl, doing standing cable curls really squeeze and stretch on those...that's it, two exercises for bi's

then for triceps I do pushdowns with the easy curl. really light like 40-50 lbs and do like 14-16 reps the first 2 sets (and really squeeze) then i go up in increments of 40 or so until i do the whole stack

then try seated dumbell presses or close grip military bench on smith machine

and then finish with close grip bench or push ups, my arms look pretty good

good luck...p.s. you should work groups of muscles and take days off, rest helps build muscle

 

[laduem88]

for me i noticed hitting arms just once a week and hitting them very hard as in high reps and supersets will do the trick. also weighted dips are good for them

 

[oldfella]

LOL it took me three years to go from 19 to 20. Shit 1 inch in three years??? and you are complaining about your explosive growth..........may I ask your age please? If you are young then you need to learn patience, and lots of it. Otherwise you are in for huge disappointments!!!

 

[oldfella]

I have been working on my arms for 4 years and I have only managed to go from 14 to 16 1/4. I have tried many different excersises and seem to be at a road block. Im guessing I have bad arm genetics because I obtain muscle on all other parts much more visibly.

Anyone know of what I can try to get past that platuea?

On another note do not focus so much attention on your arms. Just train everything else hard and throw in some arm movements.....they will grow.

 

[maldorf]

Training Days:
Mon- Arms
Tues- legs
wed- shoulders
thur- chest
fri-back
sat- cardio

Arm exercises:
preacher barbell curl- 80lb 10 rep 3 sets
machine bar curl- 50lb 12 rep 4 sets
standing curl- 35lb 8 rep 4 sets

Tricep pulldown- 100lb 10 rep 4 sets
skullcrusher dumbells- 35 10 rep 3 sets
dips- 10 reps 4 sets
After I cant do anymore exercises I usually just do really light weights.

Way too much volume for your arms, IMO. The greatest I ever did for my arms was about 9 sets each for biceps and triceps and I was overtrianing on that. Those muscles are getting worked on other days: shoulders, chest, and back. So youre working your biceps on 2 days a week, and your triceps on 3 days a week. Each day its high volume too. I would change up your split and work your tricpes at least with chest or shoulders and biceps with back. Doing just a 3 day split works great. If you try this, I have a very good feeling that you will start to grow more agian.

 

[brisk walk]

I have been working on my arms for 4 years and I have only managed to go from 14 to 16 1/4. I have tried many different excersises and seem to be at a road block. Im guessing I have bad arm genetics because I obtain muscle on all other parts much more visibly.

Anyone know of what I can try to get past that platuea?

here's a suggestion.......

train arms twice a week......no more than nine sets


one workout heavy......6-10 reps......on the next workout go higher on the reps.....12-15 reps


try a moderate weight workout and focus on squeezing the bis and tris....

concentration curls....preacher curls......hammer preacher......always switch the exercises up......same with tris.....close grips.....overhead db...overhead cable rope......dips......give them a good go......you'll grow!!!!! keep the faith!!

 

[superman18]

Thank you guys for input. I will try all of your routines for a couple weeks and see where it will take me. I guess I am just doing too much while using arms for chest and back also. I will KISS (Keep it simple stupid)

 

[jamco54]

you put over 2 inches!! on your arms in 4 years
and its not good enough for you???!!!!????

my god, what the fuck do you want????!!!!



on a serious note......that is awesome growth!!!

i would love some growth like that

LOL. Imagine how happy you would be if your penis grew by two inches in 4 years.

 

[tkav1980]

ok first. for Tri's heavy compound movements ONLY, close grip BP, DIPS ETC.
2 sets to failure, TOTAL.
for BI's i like higher rep ranges, 20+ reps, the same for bi's 2 sets TOTAL, to failure.

youll know if you really went to failure if your second set cant be done wiht the same weight as the first in the same rep range.

 

[superman18]

Only 4 sets total for arms? Doesnt seem like much.