posted Sun, 01/17/2016 - 20:07
2399
My biceps won't grow!!
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Hello guys I seem to have a problem with my biceps. They just don't fucking grow. My back and chest however are a fucking greenhouse when it comes to growth. I have tried various bicep routines and still Nada..
If anyone can tell me what has worked for them it would be greatly appreciated!
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Thanks everyone for the tips! Today I trained just my bis so I could focus on my form cuz to be quite honest I did notice that when I squeeze and go slow I feel it a lot more. Them fuckers were PUMPED.
My bicep went as follows
3 sets of each
Standard supinated db curls
Concentrations
Hammers
And then a cool off set of all three no rest
Sounds simple but hey, I was focusing more on form and intensity this time
It doesn't have to be fancy to work. I stick with the most fundamental things. People tend to overthink stuff and spent too much time on irrelevant things, when they don't even have the basics in check.
"Which supplements should I buy?" and they don't even have any clue about their macros...
So yeah, why not keep it simple. You'll have room for other stuff to think about ;-)
And glad that you felt a difference in the workout. Keep at it!
Yeah I don't get the hype about supplements. The best thing you can use is FOOD.
Supplements is just a pure business.
Amen to that.
As an after thought, this might give you a few deals to work with on your arms.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ar...
Just keep at it heavy low reps, go home and eat your food..
Generally people in your position fall fail of their ego, worrying about weight rather than form. Stretch, contract, squeeze. Last arm workout I did the heaviest dumbbell I curled was 20kgs. But I lift them with my bicep, not like the back workouts I see people doing when allegedly training arms.
Remember that word, SQUEEZE.
Will do! Thanks brother
Are you following all of these principles.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
Without knowing your workout routine and seeing how you lift the first thing that pops into my mind is that your form probably sucks. You are not isolating your biceps and triceps and allowing your back, deltoids, and chest to take over for a lot the range of motion or initiation of the exercise. Make sure you are not "ego lifting" because I gaurantee that is what is happening then. Lighten the weights and focus on form and the mind muscle connection.
Complete your stats. Are these stats current?
As your body grows, your biceps grow. Post a pic like mentioned below...thanks
Welcome to EROIDS...
I would like to look into your workout plan first. I'v helped a bunch of people overcome that issue. Hit me a PM brother!
It could be that you are undertraining or overtraining your biceps. It could be many reasons. It is hard to give an advice without seeing how you are executing the exercise. For me the best worked supersets biceps-triceps. Pump as much blood in as you can.
Negative isolation, pause isolation, and in my case (I kid you not) triangle v bar back rows with very slow negative and chin ups with a pause or negative. I think the back rows and chin ups do more work for biceps than an entire isolation workout.
2nd that.
I actually really never do direct biceps work and they are definitely not weak part of me. Most of it just comes from stuff like chinups, etc
If you don't progess, you need to change something. First thing is of course, to take a look at your routine and the volume you do for your arms.
But don't jump right on the "I simply increase my volume" train. You need to keep your future progression in mind and here comes Periodiziation to play.
Further progressive overload isn't simply about adding weight or sets to an exercise. There are many ways to it. When it comes to hypertropy, a mixture of all is often the best.
^^That^^
And I would be willing to bet his form sucks.