arms plataeu

[liftathomeguy]

My arms are stuck on 17 inches and it's frustrating the heck out of me. I've been there or thereabouts for years. I've gained almost 10kg in the last few years, but barely a 1/4 inch on my arms. I've tried changing it up so many ways....has anyone overcome a similar problem? If so, please tell me what you did!

[x]

not enough curling in the squat rack!

[Phedder]

Not that I'm one to take advice on arms from (gimme chin ups or pull ups over curls anyday) but maybe if you told us some of the things you have tried, it might give others a better idea of what to suggest?  

[Dontrunwithknives]

My arms are stuck on 17 inches and it's frustrating the heck out of me. I've been there or thereabouts for years. I've gained almost 10kg in the last few years, but barely a 1/4 inch on my arms. I've tried changing it up so many ways....has anyone overcome a similar problem? If so, please tell me what you did!

Have a read of this: 

http://www.bodybuilding.com/fun/extreme_fascial_stretching.htm

I like the Incline Dumbell Stretch:

"The peaks in your biceps will only grow as much as the fascia will allow. To loosen this tough network of fibrous tissue, lie on a low-incline bench and curl a heavy dumbell up to the top hitting a peak contraction. Slowly lower the weight down until your biceps are screaming under the resistance of the dumbell. Hold this ultra-stretched position for 30-60 seconds."

[ringsport]

Try hitting them 2 or 3 times a week for a while to shock them, there's no set rule where u can only do a muscle group once a week, wot your doin isnt working so try something else, also try to smash back the calories as your arms will get bigger if your overall body does.

[TasiTwoGunz]

Try these but banfg the weights upto 40kg per arm

 

http://www.fitnessmagazine.com/workout/arms/exercises/best-arm-moves/

[liftathomeguy]

thanks guys. I've been doing seated dumbell curls, going nice and slow, standing barbell curls, also slow - starting with the 40 - 45kg (shorter) barbell (6 - 10 reps) and working down the rack to the light stuff as a super drop set first up, then a few more sets with just the heavy weight. ummm what else..? standing cable curls, hammer curls... Actually I'm thinking if I focus more on tris, that might be what stretches the tape measure a bit more?

[ringsport]

Yeah , your rite, that's people's biggest mistake in tryin to get arms bigger they think its the bicep but really the size comes from having huge tris, good luck.

[HarryB]

Make sure you don't over work them and focus on getting stronger on your big compound pulling and pushing movements. A few sets of bb rows with 100+ k stimulates a lot of bicep growth as does a lot of heavy benching for your triceps.

Having struggled with my arm development my whole training life I have found now less is actually more. So I focus on hard and heavy compounds and then just do mostly strict bicep and tricep work afterwards.