Help with Arms!

[OntariOMuscle101]

Ok here is my situation, my arms(bi) absoltely will not grow anymore, my arms havent always been the best part to workout. While I was on 20 week Test/Eq/Var cycle my arms got to 19.8inches minding I was 245lbs, now i have been off that cycle since june, and my weight has decreased to 218lbs but my arms are 18.5inches, for some reason my lifts are not going up no matter what, im stuck in a rut.

Arms:
Barbell Curl 3 sets of 10
EZ Bar Curl 3 sets of 12
Concentrations 3 sets of 6
Curl Ups to failure

should I switch up the arm routine? is there anyother workouts that cause serious growth other than the ones I do?

[waderow]

yeah. switch things up and add more weight.

barbell to have 1 or 2 warm up sets, then working sets to be 1 @ 10, 1@ 8, and 1@4-5

get what I am saying? increase the weight. youre not doing that.

also, the trick to big arms is big triceps

[Ritch]

Look up DC training. This routine is no joke and is the opposite of what you`re doing now in terms of volume so the change could do you well. The rest pause, static hold followed by a negative then stretch causes some serious muscle damage.

Note, I don`t see the point in doing barbell curls then ez bar curls. Kinda the same shit, like doing flat bench, then decline... What are curl ups? Do you mean chins?

[marino]

get some of that weight back on to grow

[JonnyO]

Check you ego and use less weight and concentrate more on form and the squeezing. Also work the brachialis more, hammer curls and reverse curls. Try more volume and pump the shit out of them for a while.

[GYMBRAT]

Check you ego and use less weight and concentrate more on form and the squeezing. Also work the brachialis more, hammer curls and reverse curls. Try more volume and pump the shit out of them for a while.

x2, worked for me

[powerrack]

Check you ego and use less weight and concentrate more on form and the squeezing. Also work the brachialis more, hammer curls and reverse curls. Try more volume and pump the shit out of them for a while.

My stopped responding to the regular joe blow rep speed and workouts.

I switched to very very concentrated slow reps, and very light weight, I'm taking 5seconds down, 4-5 seconds up, with a squeeze of 2 seconds on peak contraction, it is very painful, but gives results, I find that works well for bis, as for tris it helps to focus but I find a slightly faster positive works better.

[Canadian Protein.com]

take a break...you might be over training...especially after pounding your body hard for 20 weeks and now being natural or coming off a cycle.

Not only that, but your bi's are a very small muscle 9+ sets for a muscle that is pretty small is definitely too much in my opinion. Not to mention you're indirectly working your bi's on back day as well, so if your bi's are trained on a day separate from back then you're basically hitting them twice/week. With that said, I'm assuming your back routine has more volume than your bicep routine which will obviously increase the amount of stress placed on your bi's when training back which then obviously will require that much more recovery time before training bi's that week. Then to add to it you're off cycle now so recovery on a per muscle basis and CNS is completely lower than when you were on.

Also, if you are training bi's on your back day than I still believe that is too much volume for that particular muscle group.

[JacktheThriller]

i would try doing 1 exercise and making gains on it, barbell curl for example, take a large weight that u can only get 5 reps with and get 10 using rest pause technique, put the bar down for 10 secs squeeze out one more, do 4 sets of this and ur arms will die

[GYMBRAT]

super heavy = size for your bi's & tri's.......there are pro's that don't get over 20" arms