Stubborn muscle groups.
Hey gents,
I'm sure others have experienced this. I feel like I've hit a plateau with my biceps and somewhat my triceps. They have become stubborn af as far as growth goes. I change it up every few weeks, but my current routine I work triceps and then go into biceps. For triceps 3x10 of tricep pulldowns, 3x10 tricep kickbacks, 3x10 skull crushers. For biceps I hit 3x10 incline db curls, 3x10 hammer curls, and 3x10 bb spider curls. I go heavy, but not too heavy enough to where I'm not going to be able to finish my sets. I work there groups roughly twice a week. I'm not far from failure come those last few reps. My shoulders, delts, forearms, etc. all build and sculpt with ease. Just those damn biceps and triceps seem like they hit a standstill. Any insight or pointers out there?
- Bookmark
- 0
- 0
Truthfully there’s only a handful of things you can do
-increase the amount of times a week you train them
-increase the food
-increase the drugs
Shit man, I don't want to increase the food or drugs anymore. Looks like I'm left with only one option. Lol!
What has really been helping my bisexuals lately is light weight single arm preachers but really concentrating on the stretch at the bottom and getting those microfiber tears with slow ass reps.
And directly after, hitting hammer curls before a rest period.
You know what?! My father-in-law had done some amateur bodybuilding competitions in his day. He had mentioned something similar. This is what I try to do with my db incline curls. It definitely feels like it is my most advantageous bicep workout right now. I'll try focusing on that stretch more than the movement itself. It makes utter sense. Going right into hammer curls sounds diabolical. I love it! Appreciate your insight brother. I'm plugging this in for sure.
...edit... do my biceps need to start fucking dudes for this to work or is that just a matter of preference? Hahaha!
Lmao i deserved that !!!
Ok this was obviously a typo but you must use the term a lot for the program to mistaken bicep with bisexual. You must throw some seriously fun parties.
Lol definitely not a typo. I also train my chesticles and triceratops
LMFAO
Why not go for a higher rep range?
Because heavy weight results in fast-twitch muscle engagement, increased bone density, EPOC, and hypertrophy. If I drastically increasing my rep range then I'm lifting too light... imo. Don't get me wrong low weight, high reps has it's own benefits too.
The biggest guys on the gym do 3 exercises per bi and tri but they do 100 reps total. I think higher rep is where it’s at when referring to arms.
Thats not enough volume for growth at all. 6sets of 10-12 with final being a burnout. 10-12 means adjusting weight for each set as needed. If you hit 12 then bump it up. If you barely....... barely hit 10 then drop a hair.
3sets is barely a fitness routine.
It's 9 sets tris, 9 sets bi's, twice per week equalling 18 each, or am I reading incorrectly? If it's 18 per week, that is plenty of volume. I could have read wrong though.
For triceps 3x10 of tricep pulldowns, 3x10 tricep kickbacks, 3x10 skull crushers. For biceps I hit 3x10 incline db curls, 3x10 hammer curls, and 3x10 bb spider curls.
Not working is it? Or his writing would say massive growth? How is 3 different exercises at 3 x 10 doing anything ever. Then 3 exercises for bis is growth? Thats less than circuit training in an old folks home.
Science would highly disagree with you. And frankly so do I. You are incorrect
And...also double that volume that you are misquoting, since he said 2x per week. Reading and math is hard. 18 sets is plenty to grow small muscle groups such as biceps, triceps, calves, delts and so on. And btw, so is fucking nine sets
I'm sure others have experienced this. I feel like I've hit a plateau with my biceps and somewhat my triceps.
Sorry. I misread that hes stopped growing. Guess im incorrect and he will be ifbb. I misunderstood the post. My bad
I was about to say the same thing. No idea how jock came up with 6. Lol
3 triceps....3 biceps....how is that make growing? Maybe i mixed up 3 tti and 3 bi as something else but noone can gain on that. Yes? No?
Brother, it's 18 sets.
For triceps 3x10 of tricep pulldowns, 3x10 tricep kickbacks, 3x10 skull crushers.
Thats 9. And 3 x 10 is not enough. His writing not mine or why would he post. You grow on 3 exercises?
When he said twice a week, that's called multiplication. 9x2=18. All day. And brother, have you heard of Jay Cutler. Do you know how many sets and reps he did for exercises? 3x8-12 reps. What's in the very middle of 8-12...10. Not to say everyone is Jay Cutler, but if you can't seem to comprehend that a lot of people can grow on 18 sets at 10 repetitions per set, or the fact that you don't know how to read someone's programming, then I'm kinda concerned that you are taking anabolics.
I believe i replied to you above. And that makes you grow? Ive watched jay cutler in gym real life and thats not how he lufted when i watched.
If it works....im all ears. Write down the workout.
I'm out lol.
Good. The guys not growing and your advice was to attack an open convo. But you didnt address the author? Why?
I'm not saying you haven't seen Cutler work out in person, but he frequently says since age 18 he does 20 sets of 8 to 12 reps, and only 3 to 4 movements per muscle group. I figured my 18 sets was sufficient. With that said, you are 100% correct.
I hit a plateau and what I'm doing is no longer working. I'm obviously no Jay Cutler. My muscles are pretty damn fatigued at the end already, but no harm in trying to throw in some more volume and failure on my last sets.... see if it pays off. Thanks man!
Substitute standing unilateral overhead cable extensions for the kickbacks. It’s a great movement hitting the tricep from the lengthened position.
Easy enough. Will do brother. Thanks for the input.
What I've done for some of the gains I recently achieved with bi's especially, is hitting my volume over multiple days a week. I'm already doing a PPL, so the biceps are essentially hit 2x a week for multiple sets on pull days, then I also hit them before legs, 3-5 sets on those days as well. Since I'm on a 6 day split, that's two heavy volume days with pull, then 2 lower volume days = 4 days total out of 6. I've done this before with delts and had nice growth. Just essentially adding more volume and prioritizing before the "bigger" muscle group on a particular day. Maybe also try different rep ranges, different range of motion, drop sets, heavier/lighter loads, bunch of different shit u can try bro.
I've never split up my workouts to push/pull days. I really didn't feel like it mattered in the grand scheme of things. I recently started using drop set pins for my cable excercises. Maybe I'll swap in some of my db/bb workouts for more cable work or similarly incorporate some machines. I'll also see if breaking up those sets into my other workouts throughout the week has an impact as well. Thanks for the good info bro. My delts are getting massive. Looking like bowling balls and shit, but the biceps/triceps are starting to look small in comparison. Lol