Biceps? Arms?

Question

Im stuck, i cant seem to get my arms any bigger then they are. Im taking creatine and working out regularly but my progress has stopped. I even cheanged my workout but nothing. Any Help?

Answer 1

Everyone when they work out hits a plain they just cant seem to overcome. The way I see it you can either do any one of three things im about to suggest.

1.) You can go to your local suppliment store and pick up a legal minor steriod, which will help you put on some weight and help you get that needed extra bit of energy when you lift.

2.) Speak to a couple of people around the gym or even trainers about advice inorder to increase the size of your arms.

3.) Stick with it. I have been lifting for about 2 years, and I can just about now lift what my body weight is while bench pressing (202). The one thing I tell everyone is, Rome wasn't built in a day".

Good Luck and I hope you make the right decision

Answer 2

Do a lot of 'super sets'. This will not only build up your arms, but it will really cut up what you already have. What also works well is rather than doing a traditional set of 10 or 12 with heavy weight, use a dumbell that is not too heavy (maybe a 25lb) and do hammer curls until you are exhausted. Take a few minutes off and than do it again. Repeat this four times and you will hold the muscle pump much longer. Also try and eat something with a lot of protein immediately after your workout, as this is when your muscle needs it the most. It is easiest to just bring a protein shake with you to the gym.

Answer 3

if there is muscle growth in other areas than the caloric intake is sufficient the problem lies in the training and or recovery.

many people overwork the biceps. as it is a relatively small muscle it does not require a lot of stimulation. this is especially true for those who perform a lot of heavy rowing movements for the back as the biceps get stimulated very effectively here. 2 working sets from 2 other exercises would finish off the bicep training.

and most importantly a properly developed upper arm is 2/3 triceps. if you want big guns then heavy pressing exercises are a must supplemented with dips, push-downs and extensions. you always want to hit a muscle with compound exercises as the highest load can be used to effective break down the muscle. then supplement that with isolation exercises. many people think that "isolation" exercises are just that an exercise to isolate a muscle or part of a muscle but that is not the case. isolation exercises are those which utilize one joint while compound exercises utilize multiple joints to complete a movement. as a change for training some will perform isolation exercises first to pre-exhaust a muscle then perform compound exercises.

things to remember:

vary the rep range for exercises
vary the intensity (60% of the maximum up to 85%+ of the maximum)
vary the time between sets (shorter for endurance, longer for strength)
attack a muscle from multiple angles whenever possible (flat bench, decline, incline, etc.)

* muscles will recover from training in 48 hours. when training loads are close to the 1 repetition maximum (85% of the 1RM or higher) a longer period of recovery between training may be necessary. it takes longer for the CNS to recovery from high intensity training that it does muscle tissue.

Answer 4

Sounds like you have reached plateau, you need to up your weight or reps. Try a pyramid, three different weights lowest to your max point. 12 reps (low lb), 6 reps (med lb), 3 reps (high lb), and then down again.

Answer 5

use more weight