posted Tue, 09/02/2014 - 16:48
3043
My Biceps don't grow up....Any advice specialist
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Here is my issue.
Long ago my biceps'm training hard. They refuse to grow.
I tried different routines, sets, weights, types of training ...... avail.
I tried pills and injectables then, but nothing changes.
Just grow up, but they have no way of THE BICEP so beloved.
You should try a challenge like Ice Cube, and pay for college.?
It's a joke ..... but ..... some revolutionary idea to help me out of this pain.?
One thumb up also help, folks.
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Hitman187when training biceps imo you should have these 3 things: a compound movement, single arm isolation curl, and a varied grip curl.
-the compound movement can be your standard barbell curl, and don't cheat. keep your elbows still, and tucked in. i see so many people whos elbows are constantly swinging when doing this, your only cheating yourself. always remember, for just about anything, quality over quantity. i usually do 4 sets
-the iso can be a single arm preacher curl. for 3 sets
-your varied grip can be a hammer curl. for 3 sets
-this is my go to bicep routine and it works great for me. don't forget to change up your routine at least every few weeks for muscle confusion.
-and don't forget you can alway change up the sets and reps. as well as varying the position of your grip to hit the head on different angles.
-switching up the rest days is also good. bascially switch up everything here and there to always keep your muscle guessing
*reps depend on if im targeting deep muscle fiber, or fast twitch muscle fibers. for deep muscle fibers i do heavyweight/ low reps. to target fast twitch muscle fiber i do lighter weight/ higher reps. this is great for getting great pumps which help stretch and tear the muscle fascia.
I wrote this article awhile back bro, I'm sure it'll add a couple inches...
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/let...
in the words of CT Fletcher, "I wanted big fucking arms, so I trained them everyday" LMFAO
jzagLol. Look at what I posted on this thread about 3 weeks ago. There's some really good info in that article. Thanks for posting it.
No prob, easier to link you to something I already wrote, than to rewrite it all here... thanks bro, hope it helps.
.
I agree with all the comments below about diet...
me personally I recently started doing FST7 training.... and its certainly working for me at the moment but that's just me....
If you want peaks try
Go very heavy on preacher curls with EZ bar . (the curvy one)
Where you can only do 6 reps !
Start at the top . Lower the bar down half way. Pause for 3 seconds then bring it back up. Use the 90 degree side of the bench. Go for 4-5 sets. Make sure that this is your finishing exercise !
And like Kodiak Queen said train your biceps once a week. Maybe you're over training.
Figure out your body type too. ( mesomorph, endomorph, ectomorph) You might be mix of two types too.
Then adjust your training schedule.
ottoitsmeYeah, I'll adjust my training schedule like you said.
And even day's moment.
Later of work I feel tired and that is not good for my muscle.
Perhaps early on the morning will be better.
I think he wants peaks.
He says they get big but not like biceps everyone wants.
How big are they right now................ and how big do you want them ?
If the 72kg figure in your profile is correct i wouldn't expect much until you pack on more body weight....... heavy training/light training.... dont mean nothing if your nutritional intake is not adequate to allow growth of any description
.
ottoitsmeMe again. I decided to change my training according to the advice of you.
In a couple of months I will comment results.
Thank you very much to everyone .
We keep in touch.
honestly, if you log your workout for biceps and post it here we would be much better informed on what the problem is or what you can do to tweak it.
ottoitsmeAlternating Hammer Curls - Piramid weight up and down.
Barbell Curls - Start with 8 at 50% to 12 90% with more weight .
Alternating Curls - Like Hammer Curls
Concentration Curls - Like Barbell Curls.
If I´m doing something wrong, please tell me abouti it.
well how many sets and reps are you doing of each?
how many times a week are you doing this?
do you do it after another exercise such as back or just biceps by themselves?
ottoitsmeAlternating Hammer Curls - Piramid weight up and down.
From low to top, 6 sets.
Barbell Curls - Start with 8 at 50% to 12 90% with more weight.
Only once set each one.
Alternating Curls - Like Hammer Curls
But 3 sets on 75%
Concentration Curls - Like Barbell Curls.
I focus more on this one. I can feel the muscle burning.
I preffer only work biceps, not with other groups of muscle.
What is your idea.?
how much do you weigh?
ottoitsmeMy weigh is still 72kg.
Gain some pounds Is not easy to me.
Besides, I keep training hard.
Genetics may not help me, but I have the strength to surrender.
I will train once a week and take the advice, and wait a different result.
your biceps will likely do nothing until you start eating enough food to gain weight!
Bro put down that 50 lb dumbbell for reps of 5 and pick up a 20lbs dumbbell and do 40-50 reps! Your arms will be on fire the next day! Or you could always go down to synthol city. Lmfao jk
ottoitsmeNever think about it before.
I could not comb my hair the next day.!
Gonna try it once a week for at least 2 months.
I'll be back........
jzagHere's some great information on arms that Champion of the Mind just recently posted:
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/let...
One thing that I got out of the article that he posted was that for Biceps it's said to be better to do higher reps rather than heavier weight. It explains why in the article.
ottoitsmeThanks men, I'll read it.
When your biceps don't grow. Make the foundation stronger.. Make your back and shoulders stronger and bigger. Once that happens it sets the stage for bigger arms.
If all else fails get a pipe and stuff it with spinach, it worked for Popeye. Why not
ottoitsmeLOL.
Think you are right about back and shoulders, because I need an arms stronger to train better.
By the way, my triceps are bigger and stronger than biceps.
I think that genetics makes me angry........
I'll have to settle for skinny girlfriends as Olivia.?
Arms and especially calves are the most genetically determined parts of the physique. Not to dismiss the good advice given below, but you should focus on progress rather than a final product which may or may not be attainable for you personally. Its not a copout-not every one can look like Arnold with the peak in the biceps bellies- only a minority can get that. I hang out with big MF's and I hear them say to people that with hard work anything is possible and I call them out- no it isnt. You have to be gifted and with the right training can get that. You should instead set your sights on progress- increasing your strength, power in your work in the gym which you can always improve whether you take steroids or not. People focus too much on looks and not on function- but thats what you really have control over. Otherwise you will get frustrated with a finished product that falls short of your imaginary goals which possibly you may never can achieve. Thats my .02
ottoitsmeI'm giving up not thinking that my problem is a matter of genetics
I have no strength to surrender
Blow, blow and my biceps will grow
;)
Do a combo of what Harley, Classy and KQ said squeeze at the top of your rep tho for a couple seconds people say 1 but I like to hold it out a tad more. Then rest after your work out, rest is key of course proper nutrition is too. Your a big fellow and I'm sure your goals are different than mine. Keep at it bro, much luck to you.
ottoitsmeYeah, I'm getting better my nutrition too.
One or other way, I will beat this.
I think I read once where it takes an additional 10lbs of bodyweight to grow your arms 1". It was on the internet so I know it's true. Ha ha. I would lighten the weight to 25 - 30lbs on dumbbell curls and do your reps slow making sure to get the negative. You want to train the muscle not the tendons.Bent over rows, pull ups and lat pull downs also grow the bicep. Good luck Bro...
ClassyChassisDon't lift the weight. Squeeze the weight up. Might have to go lighter. Stretch biceps hard after every set. Superset with triceps, get a lot of blood in your arms. In fact, train biceps, triceps, shoulders only, all same day. Get blood to that area and don't waste energy on big muscle groups. It takes energy to grow too. And stretch hard after every set. Most important. Also see biceps huge in mind's eye while training. feel them become enormous. Also important. What mind believes, body achieves. Right now you believe in wrong thing.
Make sure that you are using good form....bending only at the elbow and not using your back/shoulders to lift the weight. Go slow and make sure to extend the arm all the way before curling the weight again. Also, add in drop sets/high reps along with heavier sets. A lot of guys don't want to lighten up the weight and do those types of reps but it usually works. And add in an exercise called drag curls. Hope this helps!
ottoitsmeThink that I need to change mi exercises.
Repeats, hour, weights, all things will helps me to make it better.
I can´t wait the moment to see it grow.
This reads like an Edgar Allen Poe poem.
Quoth the bicep, nevermore.
HA!
Bro I could not understand your post...If its a joke I didn't get it...If its a question I didn't get it....re write this shit in english...Could be me just not understanding if so my bad =)
ottoitsmeIt's simple.
No matter how or how to train my biceps do not grow.
Why don't u post your workouts and things u have tried
Depending on how far you are in your potential...Its all comes down to genetics...ask lee priest what he does for his biceps.....Regular barbell curls...its genetics my friend....You can try working on the negative side of the movements....Look at guys with barrel chests on this website do most of them doing anything spectacular?No they have the gentics for it =) Good luck my man someone here may be ably to square you up
try not training them so hard... biceps grow when resting not training
ottoitsmeYeah, it rest between 48 and 72 hours.
I thinks that is enough to grow after training, but......here am I.
only train them once a week ... one muscle group per day per week ..
X's2 work them hard, very strict form, stay away from extremely high reps, not too many sets, and let the rest. Everyone wants big biceps and they usually over train them like crazy. They will shrink! Work them when doing back and maybe an additional bicep workout every other week. If you are a bit easier (ironically) they will grow,