Arms plateu!!?

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07-02-2013, 07:27 PM
tdoe11

I have been stuck at 17 inches cold for about 6-9 months. I always get nice and sore from my routine, I try and change things up. forced reps on almost every set, always life to failure and beyond. We do lots of 21's, drop sets, negative reps etc. I don't get it. I can go real heavy for 6-8 rep ranges or I can go lighter for 16-20 reps. I always get an awesome burn and crank out a handful more reps. I am getting stronger, the rest of my body is growing good but my arms are very stubborn. Any ideas would be much appreciated. Thanks in advance guys and gals

33
6"1'
218
15% body fat

I try and hit around 3500 cals daily around 300 grams protein. However I haven't been tracking my macros this cycle.
07-02-2013, 10:56 PM
Euroholic

Heavy deadlifts helped my arms grow.

How much rest are you getting between arm workouts

Have you tried HIT
07-02-2013, 11:28 PM
tdoe11

Quote:

Originally Posted by Euroholic

Heavy deadlifts helped my arms grow.

How much rest are you getting between arm workouts

Have you tried HIT

I work out 5 sometimes 6 days a week. A body part per day, so rest should be good. I don't dead lift, I have a terrible back from my career. As far as hiit training I do lots of super sets, very short breaks so that should count right?
07-02-2013, 11:43 PM
itsjayman02

Have you tried lowering the weight you use and rep to a slow count to 5 with strict form
07-03-2013, 03:52 AM
Black

Are your others muscle groups plateauing?
07-03-2013, 04:59 PM
tdoe11

Quote:

Originally Posted by itsjayman02

Have you tried lowering the weight you use and rep to a slow count to 5 with strict form

No sir I have not. Excellent idea, very slow controlled reps be in my next workout.
07-03-2013, 05:00 PM
tdoe11

Quote:

Originally Posted by Dante Diamond

Are your others muscle groups plateauing?

Yep, chest, shoulders back etc. everything is growing well. My arms are getting extremely vascular both upper and forearm. Just no size growth. It's strange.
07-03-2013, 07:26 PM
austinite

Quote:

Originally Posted by tdoe11

Yep, chest, shoulders back etc. everything is growing well. My arms are getting extremely vascular both upper and forearm. Just no size growth. It's strange.

Try doing a couple warmups then a last set where you fail at 3 to 4 reps for each exercise. Murder them. You should be barely able to steer your vehicle home.

How often do you do arms? actually list your weekly routine for muscle groups.
07-03-2013, 08:56 PM
tdoe11

Quote:

Originally Posted by austinite

Try doing a couple warmups then a last set where you fail at 3 to 4 reps for each exercise. Murder them. You should be barely able to steer your vehicle home.

How often do you do arms? actually list your weekly routine for muscle groups.

Thanks man, so your thinking after I'm pumped murder them low reps super heavy. I will try that

Tuesday chest
Weds shoulders
Thursday back
Friday legs
Saturday arms

On a 6 day week I just the whole routine over again. Recently Did back and bis/chest tris for a few months. Got back to a body part per day. Feel I can kill them much more with a dedicated 1-1.5 hours.
07-04-2013, 08:44 AM
Euroholic

Quote:

Originally Posted by tdoe11

Thanks man, so your thinking after I'm pumped murder them low reps super heavy. I will try that

Tuesday chest
Weds shoulders
Thursday back
Friday legs
Saturday arms

On a 6 day week I just the whole routine over again. Recently Did back and bis/chest tris for a few months. Got back to a body part per day. Feel I can kill them much more with a dedicated 1-1.5 hours.

1-1.5 hours For a arm session? Thats way to long. Its only a small muscle you may be over training.
07-04-2013, 10:16 AM
tdoe11

Quote:

Originally Posted by Euroholic

1-1.5 hours For a arm session? Thats way to long. Its only a small muscle you may be over training.

Well, in the session I usually do 15 mins on the elliptical to get my blood flowing. Then some might call it over training, but usually 5 exercises for bi and 5 for tris. 5-6 sets each. Works great on all other body parts and since my arms have been lagging behind I have really been hitting them. I kind of always thought over training was Bs to a certain degree. Who knows. Maybe less is more?
07-04-2013, 10:20 AM
Back In Black

25-30 sets each for biceps and triceps? Is that right or am I reading it wrong?

What do your other body part routines look like?
07-04-2013, 10:21 AM
marcus300

Quote:

Originally Posted by tdoe11

Well, in the session I usually do 15 mins on the elliptical to get my blood flowing. Then some might call it over training, but usually 5 exercises for bi and 5 for tris. 5-6 sets each. Works great on all other body parts and since my arms have been lagging behind I have really been hitting them. I kind of always thought over training was Bs to a certain degree. Who knows. Maybe less is more?

Well its obviously not working and from the sounds of it your over training your arms, look into HIT training and make your workout sessions short,heavy and intense. No more than 45 min
07-04-2013, 12:07 PM
bigsiv

Straight from Marcus's diary I have found that negatives are a key for growth (for me anyways) been doing them for about 3 months and its changed my whole workouts. Brutal but an excellent training tool
07-04-2013, 11:24 PM
tdoe11

Quote:

Originally Posted by Back In Black

25-30 sets each for biceps and triceps? Is that right or am I reading it wrong?

What do your other body part routines look like?

Yep. Usually 5-6 exercises per body part, either 5 or 6 sets each exercise. For the past couple years I have been working out with a former mr.california. He's a certified trainer, used to own a gym, been in the gym 30+ years and he's a monster. So I follow his routines more or less. I don't feel over trained, everything seems to be growing great, just not arms. I have previously tried lesser programs. 3 exercises 4 sets each for example. I never seemed to grow, or get as sore or get the pump. I am most definitely not an easy gainer. Maybe arms are different? Something is up for sure so maybe I am over training them. Sucks if I am, I really like getting in there and killing em the way we do it.

Quote:

Originally Posted by marcus300

Well its obviously not working and from the sounds of it your over training your arms, look into HIT training and make your workout sessions short,heavy and intense. No more than 45 min

Thank you sir. I have been reading the past few nights on hit training. I am most definitely going to give it a try. Something needs to change and that's a whole new territory.

Quote:

Originally Posted by bigsiv

Straight from Marcus's diary I have found that negatives are a key for growth (for me anyways) been doing them for about 3 months and its changed my whole workouts. Brutal but an excellent training tool

I love negatives. Well actually I hate them. Haha. We do them often though. There especially brutal at the end of a drop set thanks again.
07-09-2013, 04:55 PM
johnC80

Try breaking up that arm routine into two days. You say you do 5-6 exercises for biceps and triceps? Do 3 each on one day and 3 on another. You can just superset them and make the workout go even faster.