The arm circumference you mentioned has not increased, which may be the bottleneck period or other reasons.

If you belong to the first item, then you should increase your weight and training intensity.

If it is the latter, you need to consider three factors:

Training method, timetable, diet structure

Training methods: Many people have two misunderstandings. One is when to remember when to do several sets of dumbbells or push-ups. If you can't remember, don't do it. This irregular training method is not conducive to muscle gain. Second, the exercise time is too concentrated, and the muscles are not given enough rest and growth space. Take a week for example. Some people exercise every day without a day off. This kind of exercise is definitely not worth the candle. Exercise itself is a process of tearing muscle fibers. If the torn muscle fiber does not rest every day, the fitness effect will be very poor, and even if it is exercised for a long time, it will not increase significantly. A more reasonable way to exercise is to rest for two days every other day, up to three days. The latter two need to exercise different parts every day.

Timetable: Do you get enough sleep for 7 hours every day? Do you often stay up late? Get some sleep during the day and night? If so, then you need to avoid it as much as possible. Because irregular work and rest affects the metabolism of the body and directly affects the fitness effect.

Diet; Be sure to have three meals a day and eat on time at the eating point. Don't eat after 8 pm, it will increase the burden on the stomach. Usually eat more high-protein foods such as beef, chicken breast and egg white, and vegetables and fruits are essential. Avoid greasy, cold, spicy and other foods that can easily cause digestive tract diseases. This is for general intensity fitness. If it is high-intensity fitness, you need to take a certain amount of protein powder to help gain muscle.

The above three principles are indispensable. The body is your own. If you blindly keep fit without paying attention to daily maintenance, it will certainly hurt your health. Reasonable diet, regular exercise and fitness will get twice the result with half the effort.