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Biceps/Ticeps have hit dreaded plateau !! help me please....

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goneaway
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2005/07/27 15:34:53 (permalink)

Biceps/Ticeps have hit dreaded plateau !! help me please....

hi all, just hoping someone can give me some new idea's for getting my arms kick started into a growth spurt again, arms have been 16 1/4" now for over a month and nothing i have done so far has been able to get em to start growing again, have tried negatives, 21's (had good progress on these for about a month, gained an 1" on both) but for last 4/5 weeks i have had no response.

any suggestions ????

cheers
#1

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    DC77
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/27 15:45:20 (permalink)
    A possible way to go is to stop training arms altogether and get stimulus from other exercises ie presses and rows to give them a rest as you might be overtraining them.

    Would be beneficial to see your workout program
    #2
    Rob1985
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/27 15:56:08 (permalink)
    I don't think doing 21s for a sustained period of time is a good idea. Could quite easily have lead to overtraining. When was the last time you had a week off?
    #3
    goneaway
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/27 16:32:18 (permalink)
    i generally train 3 times a week splitting it push/pull/legs doing 5 x 5 reps very heavy, is probably 2 1/2 months since i had a week off !
    #4
    DC77
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/27 16:42:36 (permalink)
    As I mentioned before your are probably overtraining your arms, try not using specific exercises for a month and see how it goes then you can maybe as suggested have a week off etc. It is a clique but true that you grow when you rest, it sounds like with the negatives etc that you are anhillating your arms. Remember compared to other muscles they are smaller in size and they get used on nearly all exercises.
    #5
    warrden1
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/28 01:37:09 (permalink)
    I agree you should take a week or so off of your bi's, they'll get hit when you work your back. Work on your tri's with close grip bench, weighted dips and v-grip pully extensions. Go heavy on the CG and do the top half of the movement only.
    #6
    motorhead
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/28 11:21:05 (permalink)
    could try a superset of dips with EZ curls once a week ,get a great pump with them.
    #7
    warrden1
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    RE: Biceps/Ticeps have hit dreaded plateau !! help me please.... 2005/07/30 00:57:42 (permalink)
    No doubt you'll get a good pump from a superset but I still say give'em a week or so and then hit'em hard with a new workout. I just started one that's pretty good.

    straight bar-
    narrow grip 3 reps
    medium grip 3 reps
    wide grip 3 reps ( no rest between each )

    thats one set, do three. I also like a curl machine where I can do some drop sets to failure.
    #8
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