Arms Plateau

Hi all,

Looking for some advice. I have hit a dead end when it comes to arms strength wise and size wise they just won't seem to advance, i admit i haven't really changed the exercises i use in a while i have only altered the rep ratios every 6 weeks or so.

Current routine is as follows:

Tricep pushdowns - 3sets x 6reps
Skull crshers- 3sets x 6reps
Bench dips- 3sets x 6reps

Bicep Curls- 3sets x 6reps/arm alternating
Hammer curls- 3sets x 6reps/arm alternating
Preacher ez bar curls- 3sets x 6reps

Every now and again i will throw in Kickbacks and cable curls into the routine and every six weeks i up the reps to 8-10 at 4 sets and lower the weight, and do this for 2-3 weeks then switch back.

Any feedback would be greatly appreciated, i have literally been sitting on the same weights on arms for 5 or so months, thanks in advance.

Cheers.

Hey Chapel

Are you doing that routine once a week? How about more focus on the forearms for awhile.

Its very hard to comment unless one sees your form, the smallest adjustment is all you might need, maybe you need to run your reps to 8 or 10? Also dead lifts and squats grow arms..

I don’t know if this will work for u, maybe give it a try and see, it did work for me, firstly I change my routine monthly, sometimes every 3 months, then when im finished on say a leg day, or back day basically any day I take the heaviest dumbbells I can lift and just do standing db curls as many as I can, then doing drop set after drop set till my arms are fucket.

have your bench and rows also plateaued? Maybe its a case of overtraining? Maybe you could eat more? Could be lots of things

That workout wont even warm me up.

Do 3 drop sets of 6 to failure for each of those rows.
Make sure the reps are to failure at around 6-8 on each drop.

Barbell curls, Dumbel curls and cable/concentration curls.

Do Hammers last or as part of your forearm routine which in my case is 3 exercises as well.

Adjust in 8 weeks.

Thanks for the advice guys, think i am going to focus on my form a bit more that could possibly be the problem and i like the sound of that routine rabbit the drop set idea has been mentioned twice so its probably worth a try.. I will give it a go in 2 weeks time and see what it does

@ pumped- I think my body reacts better to 8-10, i almost feel i loss in size when i switch back to the max-ot style and i find recovery a lot harder.

@dead- no nothing else has plateaued hey, it could be over training because i guess we use i arms for pretty much everything else we do.

thanks again all!