My Arm Routine Has Stalled, What Do I Do?

The body likes to grow in proportion to itself. What lots of people neglect is that it's really helpful to put on size all over your body to get some size in your arms.

And in that way, a heavy cycle of squats, bench presses, and rows would help someone who's arm specialization routine had stalled.

My personal preference for someone working arms is pullups and dips.  Look at gymnasts, gymnasts have some major guns.  Take a bodybuilder away from the skull crushers and curls, give him some gymnastics rings and tell him to do weighted pullups and dips on the rings and magical stuff starts happening.  Every four to six weeks of your normal bicep and tricep work, do a couple weeks of ring work.  Over time you may even work up to a muscle up.

Most people "working arms" have been doing the same damn thing for way too long. Really what they really need is to change things up. In fact if they drastically changed things for at least couple weeks, they could come back to their old routine and find it fresh again.

My quick and dirty ultimate fix would be to alternate, every six weeks, between the 20 Rep Squat Routine (google it) and Charlies Staley's Escalating Density Training (google EDT or "The Ultimate Guide to Massive Arms"). On top of that, eat a cow and drink a gallon of milk every day, and you'll be set.

By Josh Hillis
National Academy of Sports Medicine Certified Personal Trainer
Russian Kettlebell Challenge Certified Instructor
Russian Kettlebell Challenge Combat Applications Specialist
CrossFit Level II Trainer
and
currently studying National Academy of Sports Medicine Sports Fitness Specialist
www.joshsgaragedenver.com