Results 1 to 16 of 16
Like Tree1Likes
  • 1 Post By bigsiv

Thread: Arms plateu!!?

  1. #1
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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.
    Last edited by tdoe11; 07-02-2013 at 07:30 PM.

  2. #2
    Euroholic is offline "ARs Pork Eating Crusader"
    Join Date
    Sep 2012
    Location
    A world without islam!!!!
    Posts
    6,940
    Heavy deadlifts helped my arms grow.

    How much rest are you getting between arm workouts

    Have you tried HIT

  3. #3
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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?

  4. #4
    itsjayman02's Avatar
    itsjayman02 is offline Member
    Join Date
    Jan 2009
    Location
    England
    Posts
    931
    Have you tried lowering the weight you use and rep to a slow count to 5 with strict form

  5. #5
    Black's Avatar
    Black is offline Anabolic Member
    Join Date
    Jan 2009
    Posts
    2,473
    Are your others muscle groups plateauing?

  6. #6
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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.

  7. #7
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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.

  8. #8
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Mar 2012
    Location
    Cialis, Texas
    Posts
    31,154
    Quote Originally Posted by tdoe11 View Post
    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.
    ~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~

    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

  9. #9
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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.

  10. #10
    Euroholic is offline "ARs Pork Eating Crusader"
    Join Date
    Sep 2012
    Location
    A world without islam!!!!
    Posts
    6,940
    Quote Originally Posted by tdoe11 View Post
    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.

  11. #11
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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?

  12. #12
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    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?
    NO SOURCES GIVEN

  13. #13
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Jan 2005
    Location
    ENGLAND
    Posts
    40,922
    Quote Originally Posted by tdoe11 View Post
    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

  14. #14
    bigsiv's Avatar
    bigsiv is offline Productive Member
    Join Date
    May 2012
    Location
    North east England
    Posts
    1,625
    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
    Java Man likes this.

  15. #15
    tdoe11's Avatar
    tdoe11 is offline Senior Member
    Join Date
    Nov 2011
    Posts
    1,288
    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.

  16. #16
    johnC80 is offline Junior Member
    Join Date
    Apr 2013
    Location
    SOCAL
    Posts
    110
    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.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •