Marsbar

I'm really struggling to add size to my arms. They're stuck at 17" and I just can't seem to break through the plateau despite my best efforts. Would appreciate it if some of the more experienced lads could give me some ideas on how to break through this plateau.

Bulldozer

What does your training routine look like mate ?

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d@n

just pick 3 -4 bicep exercises and 3-4 tricep exercises and blitz them with drop sets supersets ect also train them on there own seperate day if you dont already as the first workout of the week

Marsbar

At the minute I do:

Biceps

Cable preacher 3-4 sets to failure
Hammer Curl 3-4 sets to failure

Triceps
Pushdowns 3-4 sets to failure
Extensions 3-4 sets to failure

I also throw in drop sets, forced reps as and when I feel they are necessary. It is worth noting that barbell curls do very little for my biceps.

Bulldozer

Are you doing squats, deads. chins , rows etc ??

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Marsbar

Bulldozer ..yes .. lots of compounds used for the rest of my body.

FilthWizard

I have the same problem with my biceps. They are stuck just under 16" and won't move.

My routine is:
Dumbell curls - 3 sets, 8 reps (17.5kg then 20kg then 22.5kg)
Preacher curls - 3 sets , 8 reps (10kg per arm)
I also add in cable curls following the same reps and sets.

samurai69

they are pretty much isolation or finishing exercises

do something like close grip decline tricep bench presses as heavy as possible with good form 3 sets of 8 or 5 sets of 5 ...........its the tricep that puts size on your arm

if you have to work biceps do barbell curls...heavy with no cheating 3x8 or 5x5

Marsbar

samurai .. close grip bench and barbell curl do very little for me .. I've given them both a fair bash over the years and have been very disappointed with the results TBH. I also find that 5x5 does little do build muscle .. good for strength but not very good for size.

paulo

preacher stopping at top for second and standing barbell curl-heavy start strict then cheat the last few reps 2 sets each-triceps the only thing that absolutely kills my triceps is heavy 55k(heavy for me!) pullovers lying with shoulders only on bench-keep hips down, this with dips wearing dumbell on belt has really filled my tris out

chrisj22

I would revert your training & cancel out the 'failure' thing. Try doing high reps (12-15) & I bet your arms will grow.

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toxictoffee

if you isolate, isolate at higher reps with control

leave the compounds for poundage, isolations for focus on the muscle group

too many people have the ability to turn isolations into compounds

too heavy on bicep curls = front delt and lower back plus a bit of bicep

isolate at 12-15 reps and have a long TUT and hit the muscle and they shall grow combined with the heavy compound rows and pulls

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jw007

I personally only do 2 exercises for biceps, I start with a heavy power exercise, Usually olympic bar cheat curls, Up to 140kg, form is not the best but i always use my first exercise as a test for my current strength\power level.
Rep range 4-10 and only 2-3 working sets, obviously im not isolating the biceps but i feel they get really stressed with the mega weight, a weight the would not ordinarily be able to lift in a strict style.

I then go onto my second exercise which would be more of a strict isolation exercise, usually dumbell or barbell preacher curls, reps in range of 7-12 and only 2 working sets, this way i feel i get best of both worlds.

As a natural ectomorph, over the 18yrs ive been training i have learnt what works for me and i get nothing from strict, isolation exercises to start.
Sure i get a good pump, but next day i feel nothing. When i go heavy duty my biceps are sore for days.

Con

Intense stretching DC style has helped all my body parts expand.