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[t3chnon3]

Hi i workout every 3 days doing biceps,triceps,and pectorals mainly. I've been doing this for 2months and have seen results but all of a sudden now when i workout i don't see anymore changes. I'm really soar everytime i workout but i don't c a difference. I read somewhere that my body will reach a certain plateau and will stop growing.

Biceps(hammer curls while sitting down) 4sets-8
Pecs(bench press) 4sets-8
Triceps(close grip bench press) 4sets-8

Any tips? Plus my upper body is kinda bigger than my lower body so i was wondering what would be the best leg excercises to gain lotsa muscle mass there and how many reps?

thnx alot.

[swanso5]

the body can adapt in as little as 6 exposes to one program so if doing that 3 times a week in 2 weeks all gains could stop so yes change it up...also try these exercises instead;

deadlifts / squats...alternate each session
stifflegged dealifts / glute ham raises...alternate each session
seated row / chins...alternate each session
bench press / close grip press..alternate each session
shoulder presses / handstand push ups...alternate each session

they will provide bigger arms and chest than the one's your currently doing...if designed program wise properly obviously...give the curls away

[SarahPT]

I agree that you need to change up what you're doing often. The body adapts quick.

It's important to make sure you are working all your muscle groups so strength can develop evenly. This means you should start working shoulders, back, legs, abs. Compound movements such as barbell rows, military press, squats, deadlifts, etc are good. Make sure you lift weights that are challenging and you take each set until you can't lift for another rep without breaking your form.

Sarah