What should I do if I work hard to train my arms, but my arm circumference stagnates?

Many people experience slow or even stagnant arm circumference after a few weeks of arm exercise. It's a bit like growing taller every day when you are a child, and when you reach the age of seventeen or eighteen, you rarely see yourself changing a little.

The same goes for the arm, which seems to be hibernating in winter, and it doesn't move when it adds weight, and it remains indifferent when the number of sets increases. Thinking of the Haikou that I blew with my friends before to practice the unicorn arm, or watching my menstruation get closer and closer to the deadline of my goal, can I really only be in a hurry?

For most people, they can train the arms they want as long as they increase the load and increase the number of sets, but when they really reach the bottleneck period, they should start to check whether the following are compatible with their other matches, such as whether the diet is scientific, whether the muscle rest is enough, whether the exercise plan is too close or too loose, if not, then basically you have these problems, but don't worry, we will also provide some ways to help you get rid of trouble.

Problem 1: The two heads are not strong.

To exercise the arms, we often pay the most attention to the biceps, but what is strong, many people can't say. If you want your arms to get bigger quickly, you must exercise your biceps like a small hill, which is also the fastest way to make your arms stronger.

Method: Increase the number of reps and sets during exercise, or start to increase the weight to decrease and increase the number of sets to let the arms break out of the original comfort zone.

Problem 2: The three heads are too weak.

Many people don't realize the importance of the three heads, and if they want to have thick arms, in addition to exercising the two heads, the fastest way is to exercise the three heads in time, so that you can quickly let your arms burst the sleeves, and the lines of the two heads and three heads will be more coordinated.

Method: The three-headed exercise and the two-headed exercise form a super group, which is not to exercise at the same time in one day, but within a day after exercising the two-head, you must exercise the three-head, on the one hand, you can let the two-head rest, on the other hand, the three-head exercise can make the arm as a whole achieve a balance, and many exercise movements, you can exercise the two-head and the three-head at the same time, if your three-head is too weak, to increase the number of groups.

Suggested movements: Double-bar arm extension, narrow grip bench press, pull-down pull-down.

Problem 3: Neglecting shoulder exercises.

If you want to have strong arms, then you must have a qualified shoulder, not only the arms and shoulders make up your facial muscles, the overall exercise combination will not look too weak, and the exercise of the shoulders can also help your arms have greater flexibility.

Method: Add deltoid and rotator cuff muscles to your luxury fitness program and make the overall arm workout into a large arm + shoulder exercise group, only then your prosthetic muscles are qualified and your arms don't look weird.

Suggested movements: dumbbell, barbell shoulder press + forward flat press + side flat press + forearm internal and external rotation.

While working hard, you can also try to take some protein powder, which will significantly improve the muscle-building effect.

You can choose some movements and combine the two to practice together, so that you can not only exercise your arms, but also increase your hips, and you will not lose sight of one or the other.

It may be because the movements are not standard enough or the amount of exercise is not enough, and it is necessary to pay attention to supplementing protein while training, so as to have good training results.