[naturalFreak]

Hello all I am 16 years of age and have been weight training for about a year now everything has been going great untill recently.......Keeping my diet In correct preportions consuming much protein daily whether it be in the form of food or protein shakes...also using proper form for every single excersise!....I have stumbled upon a problem with my arms....A sorta stopping point where im not gaining anymore size or strength and its starting to really annoy me now....been stuck at the same weight for over a month now.......Have benn using Cell tech..before and during workouts and nitro tech after which is reccomended..using proper doses and eating a hell of alot of protein....i cant seem to break this what i call "losing streak"

"Here are a list of things i do for Bicep"

1.barbell curls---4 sets
2.seated alternate dumbell curls---4 sets
3.inclined hammer curls---4 sets
4.reverse barbell curls---3 sets
5.inclined curls---3 sets

( keeping strict form on ALL and increasing weight each week.....but im stuck it will not move up at all)

"Here are a list of things i do for tricep"

1. behind head dumbell french curl ---4 sets
2. skull crushers----4 sets
3. tricep kickbacks---4 sets
4. cable pushdowns---5 sets
5. dips---4 sets

( AGAIN keeping strict form on all....and increasing weight each week but am still stuck as same BS for over a month)


....I'm thinking maybe a switchup of my excersises will help this problem, but yet again im really not ssre


....any info would really help me THANKS !!!!!!

[Animal505]

Try upping your cals bud, you need to keep feeding those growing muscles. And when you don't get enough cals your muscles will grow acording to how much cals your eating and if you don't consume more than your used to then you won't grow to more than your used to. hope this helps bro.

[Dylan5000]

I posted a reply to this over in Layne's section of the forum - hope it helps.

[Matiron]

I know it sounds rough, or maybe impossible, but perhaps you could make the weight increase. Get a training partner for a couple days, and add 5 pounds and get him to spot you. Really force your muscles to move the weight, and do it until you know you will feel a difference the next week. This should help you with your plateau. I've learned that in order to jump over a plateau, rather than getting all fancy and doing 30 sets, and 70 rep sets, pile the weight on and work the hell out of your muscles. That will push you over that hump. Enjoy. Get big, be safe.

[Chosen??!]

Originally Posted by Matiron

I know it sounds rough, or maybe impossible, but perhaps you could make the weight increase. Get a training partner for a couple days, and add 5 pounds and get him to spot you. Really force your muscles to move the weight, and do it until you know you will feel a difference the next week. This should help you with your plateau. I've learned that in order to jump over a plateau, rather than getting all fancy and doing 30 sets, and 70 rep sets, pile the weight on and work the hell out of your muscles. That will push you over that hump. Enjoy. Get big, be safe.

^^
^^
Im with him. your workout is good but if you abide by everything so strictly like its religion youre gonna mess up. its all about shocking the body. be versatile and switch your routine up constantly. go heavy as you can and do set after set. its all about the time and determination you put in IMHO. and as far as eating goes be sure to eat LEANmeat and eat whenever youre hungry.

[acoz]

You are 16 or 17 this deal about strict diet is great if you want to stay the same size. Im not sayin go wolf down a dozen ice cream sandwiches but calorie intake is everything. Dont be scared of a little fat it wont hurt you and dont be so hung up on the size of your arms. I have trained some young athletes and Curls and tri extensions were never part of the routine. People always ask me how do I get bigger and stronger and my answer is deadlift, squat, row and press. You do these your secondary muscles will get swole heavy back, heavy legs, heavy chest, heavy shoulders. When they are worked your body grows. Let me ask this question can you lift twice you weight doing any compound move. 99 % OF THE PEOPLE ON THIS EARTH CAN NOT DEADLIFT, SQUAT, PRESS THIER BODY WEIGHT. 1 % of the people remain 90 % cant lift twice their own body weight. You are world class if you can do any of these moves with three times your body weight. You dont know me from Adam but here is an example .I have been lifting seriously for twenty five years and my goal for the last 10 yrs has been 3 x body weight squat. Last month I squatted 610 lbs and It was my best ever still 90 lbs short of my goal but I was happy. 10 yrs I have been after this and still i move on. If you want to be big eat big and lift big. If you want to be lean eat lean and dont worry about gittin bigger. You have to eat to get big brother....Peace

[front_row]

You posted your arms routine.
If you want big biceps, here's the top ten excercises, IMHO
1. Squats (ya, for arms. Creates the right hormonal environment)
2. Squats (just to make sure)
3. Chinups (compound movements are best, its heavy/bodyweight and functional)
4. Pullups (see above, different grip)
5. Did I mention squats yet?
6. Bent over BB rows (I like under hand grip {supinated})
7. T-bar row
8. cable row
9. Who wants to squat?
10. maybe some sort of bicep isolation exercise to keep it fresh, on the rare ocassion.

[D Stan]

well you're only 16 and everyone has times when they get stuck. Just keep working, don't pay attention to ur growth just continue what u're doing then in no time u will grow. I'm telling you the less you pay attention to ur body the quicker it seems like it changes lol.

[Thomas_Rivera]

Try to increase every excercise you do by one pound (2 pounds if it involves use of two body parts like a bench press or shrug with a barbell). Do this for every excercise you do (if you can), every day you workout gradually add more weight. Progressive resistance always worked for me. I made it a staple in my routine that I always added more weight every training session.

[hook3]

hey man realize that you are only sixteen and guess what that means...you're still growing it takes time so give it time dont try and rush it and do anything stupid or radival that ends up getting you hurt. Also if you are only sixteen why are you on celltech? You're bodies natural creatine levels are high enough at your age and plus nitro tech has creatine in it anyways so ease up on that a little and finally if you are trying to grow dont do so many sets its counter productive do less set and heavier weight and i guarantee that you will start to grow...best of luck

[duckfish12]

a good idea that helped me when i was in the same situation is mix up your sets and exercises dont let ur body get used to the same thing every week because it will get accossomd to it ,try going heavier and doing cheat curls for some extra reps also try varing speed do some fast (not to fast) and some very some on positive and negative proportain) just to try and keep ur body guessing hope this helps you and good luk

[tjbentham]

Originally Posted by front_row

You posted your arms routine.
If you want big biceps, here's the top ten excercises, IMHO
1. Squats (ya, for arms. Creates the right hormonal environment)
2. Squats (just to make sure)
3. Chinups (compound movements are best, its heavy/bodyweight and functional)
4. Pullups (see above, different grip)
5. Did I mention squats yet?
6. Bent over BB rows (I like under hand grip {supinated})
7. T-bar row
8. cable row
9. Who wants to squat?
10. maybe some sort of bicep isolation exercise to keep it fresh, on the rare ocassion.

completely agree, dont do 20 sets for bis and tris (overtraining) work on getting ur whole body bigger and ur arms will follow

[bbdude]

If u want big biceps, always have underhand grip. that will concentrate the biceps working harder. If u have overhand grip, ur forearms will also work more, and the biceps will work less. Dont cheat the way up by using addiotional speed by using ur back. GL mate