Ive been stuck at 30 lb for both biceps and triceps for 3 weeks. My strength hasn't increased noticeably since I still fail at around 10 reps for each of these in curls and tricep extensions. Is this normal because these muscles are small?

Ive been stuck at 30 lb for both biceps and triceps for 3 weeks. My strength hasn't increased noticeably since I still fail at around 10 reps for each of these in curls and tricep extensions. Is this normal because these muscles are small?


Have you read John's updates on this topic from last weekend?

They may help you out alot!

Thanks. I usually just zip by his announcements and head straight for the forums :).

Thanks. I usually just zip by his announcements and head straight for the forums :).

Yeah, I have been pretty busy and have not read them fully, but I have them on my "to read" list. There was a really good response to them though, so I am sure there is something in there that may help.

Keep us posted!

What's the routine?

Do more weighted chins and dips, less curls (high rep curls are great for a pump but in terms of growing the muscle...YMMV)

Try growing your body more as a whole. You're only as strong as your weakest link. If your stuck at high reps....start periodizing. Changing up reps, sets or weight (as a % of your 1RM).

My routine consists of hammer curls and chinups for biceps and tricep extensions for triceps. I can barely do 10 chinups as it is (despite being able to do 16 before I started lifting... which makes no sense to me whatsoever!). Ill try heavier weights tomorrow for curls...Thanks for the advice

Actually I meant, what's your whole routine?
Body part split
Total Body
Upper Lower Legs
?

If you've lost strength then it might be:
nutrition
overtraining
lack of sleep
or all of the above or other factors.

Things to try... can't do 3 sets of 8 reps, do 8 sets of 3 reps and try to shift the rep set scheme so that you advance towards 3 sets of 8.

Just work on negatives.
If you have a training partner or access to a machine, try assisted chins.

Lots of things to try. I'm not the best to answer this type of thing....others will soon chime in with more solid suggestions I'm sure.

Focus on strengthening your pulling and pushing movements (benches, deadlifts) and bring your squat numbers up. This will do more for arm strength and size than working bi's and tri's directly with curls and extensions. No comparison.

I agree with Gordo regarding the dips and chins also. If you are having trouble with them....Keep doing them.

Workout

Chest: Incline, Flat barbell bench presses; Wide-grip dips.
Back: Upright rows. Pull-ups
Deltoids: Seated military presses
Quads: Full barbell squats
Lower Back/Hips: Deadlifts
Biceps: Hammer Curls
Triceps: Lying triceps extensions
Deltoids: Front, Side dumbbell raises

3x a week
I just started last friday though with this new one... before I wasn't doing as much compound exercises and was working out biceps and triceps on consecutive days.

If you are doing all that, that's an awful lot of pressing movements.

You have more pressing movements as you do pulling. Personally I'd have it the other way around as we tend to do more pulling than pressing in everyday life in general.

Where did you get this routine? I'd cut it back to 2 pressing, 2 pulling squats and deads (Hope your cals are high) and one or 2 isolations.

Actually I seem to remember you were going to do a Waterbury TBT routine right? I also seem to remember someone mentioned that you should follow exactly how it is laid out right?
Here I'll quote an important passage for you since you seemed to skip by this part:
Every session is going to consist of six exercises. Why? Because my empirical evidence has shown that natural trainees can consistently maintain six exercises per session without burning out.

It’s imperative to base your exercise selection around compound, multi-joint exercises. Four out of the six exercises for each session must be compound exercises. Six sissy-assed, single-joint isolation exercises ain’t gonna do the trick. But, you can perform a few of my recommended single-joint exercises for two of the six exercises.

So why are you trying to do more....YOU WILL BURN OUT and you will not progress...as you are finding on the curl exercises.

I'd pick a different rowing exercise, there's simply too much risk with upright rows to do them IMHO.

If you are doing all that, that's an awful lot of pressing movements.

You have more pressing movements as you do pulling. Personally I'd have it the other way around as we tend to do more pulling than pressing in everyday life in general.

Where did you get this routine? I'd cut it back to 2 pressing, 2 pulling squats and deads (Hope your cals are high) and one or 2 isolations.

Actually I seem to remember you were going to do a Waterbury TBT routine right? I also seem to remember someone mentioned that you should follow exactly how it is laid out right?
Here I'll quote an important passage for you since you seemed to skip by this part:


I'm basing my workouts on the Waterbury routine... I think I 'm doing more than six exercises because I honestly don't feel like I got a workout with doing only six.


So why are you trying to do more....YOU WILL BURN OUT and you will not progress...as you are finding on the curl exercises.

I always do the isolation exercises at the end of my workout... could this possibly be the reason why I can't curl as much?


I'd pick a different rowing exercise, there's simply too much risk with upright rows to do them IMHO.
Could you please elaborate on the risks?

Thanks a lot.

I'm basing my workouts on the Waterbury routine... I think I 'm doing more than six exercises because I honestly don't feel like I got a workout with doing only six.

Stimulate don't annihilate (you're not supposed to feel wiped out after EVERY workout).
Also, if you aren't feeling 'worked out' after 5set of 8 reps....up the weight, it's likely too light.

Upright rows: You are adding resistance to internally rotated shoulders, impinging the tendon that runs between the 2 bones. Over time it causes damage. You are unaware of the damage occurring until it's too late. There's plenty of other exercises that target lateral and anterior delts in a much safer manner.

If you insist on doing these....then I urge you to pull only as high as your pecs and not up to your chin.

I always do the isolation exercises at the end of my workout... could this possibly be the reason why I can't curl as much?
Probably just out of gas since alot of those exercises already call the biceps into play.

I disagree as usual. I myself find that direct arm work (isolation) is extremely important. Of course, who the hell am I to contradict Mastover?
He is OBVIOUSLY the man. Hey Mastover, one serios question. Are you genetically gifted? You look better every time I see you!!!!!!!!!:bow: :bow: :bow:

Stimulate don't annihilate (you're not supposed to feel wiped out after EVERY workout).

Upright rows: You are adding resistance to internally rotated shoulders, impinging the tendon that runs between the 2 bones. Over time it causes damage. You are unaware of the damage occurring until it's too late. There's plenty of other exercises that target lateral and anterior delts in a much safer manner.

If you insist on doing these....then I urge you to pull only as high as your pecs and not up to your chin.

I usually do 3 sets of 5-10. What exercise do you suggest in place of upright rows? Thanks.

I usually do 3 sets of 5-10. What exercise do you suggest in place of upright rows? Thanks.

http://www.exrx.net/Lists/ExList/ShouldWt.html#anchor166631
However same warning applies to behind the neck pressing.

Your military pressing is going to nail your shoulders pretty good.
If you are looking to hit your traps as well as increase back thickness...give Yates Rows a try.

http://www.rustyiron.net/lifts.htm#YatesRows
http://www.stumptuous.com/cms/displayarticle.php?aid=121

Horizontal Pulls kick ass too, great back exercise.

I disagree as usual. I myself find that direct arm work (isolation) is extremely important. Of course, who the hell am I to contradict Mastover?
He is OBVIOUSLY the man. Hey Mastover, one serios question. Are you genetically gifted? You look better every time I see you!!!!!!!!!:bow: :bow: :bow:

Welcome to JSF and thank you for your compliments. :p

Me? Genetically gifted? LOL....Yeah, all 5'9" 165 lbs of me. Ha.
Isn't it amazing what camera angle and trick photography can do to a physique in people's avatars? :D

Actually, I train more like a powerlifter, than a bodybuilder. My leg workouts get a little scary and voluminous at times, but I've always deadlifted and squatted.

Tom Platz states, "The truth is that you will probably never reach your full bodybuilding potential without doing the squat. The squat forces the whole body to grow!". 'nuff said..

Getting back to genetics, you were dealt a better hand than I ever was DD....trust me..;)

:tucool: