Need tips on biceps! I've tried almost everything
New to the site, I've been working out religiously since 2010. My arms are only 16-1/2 inches. I don't have a peak persay. When I workout biceps they swell and more less flatted out and swell leaving no peak of any kind. I've tried shutting off the blood a little with bands during workout, fat grips, training twice a week, getting a pump everyday, I eat my veggies and all that stuff. Ive curled heavy, light, I squeeze and extend all the way down. Ive curled with my wrists leaned back so it's only biceps. I turn out when curling up. Hell Ive even considered synthol ( bought it got scared and sold it). when my biceps are pumped up you can kind of see a dent in the middle of my bicep lol. My arms measure bigger before working out biceps as well, I assume to the flattening of them with a pump. I do take cycles. Ive over worked my biceps, Ive under worked them. Ive tried 12 sets only. Ive done strictly preachers for a period of time. Hell maybe my gentics just suck. Any help or tips would be greatly appreciated. Thanks in advance
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StevebI bought this it works really well and forces you to do a full extension.
http://www.newyorkbarbells.com/0340.html
I have one of those! Ive only used it about 3-4 times tho!
Im 6'3 230 but my arns are also my lagging bodypart so I thought to switch things up and Im noticing a longer pump outside of the gym doingbthe following.
Maybe try the 4×6 routine I altered it a bit to challenge myself. So do a set of 4 as heavy as you can handle wait 10 seconds then hit next set of 4, wait 10 seconds etc until you reach 6 sets. Do this for 2 sets of 4x6. You can also alter it, do 5 reps or 6 etc just wait those 10seconds then hit it again.
For calves I do 10×6 for 2 sets of 6 after the final rep ill hold the calves in the down position alternating firstbset down second set up position.Hold the weight as well for arms if doing dumbbells in the down position don't rerack em at least that's what I do. I'll continue to hold the ez curl bar down by my side then hit it. Holding sort of gives my muscles a pump throughout the forearm as well. If I'm doing a machine curl I would hold the weight in the contracted position for 10 seconds then hit it again.
If I'm benching I just rerack, squatting rerack unless smith machine then hold it at the top position leg press hold in the down position then after 10 seconds explode it up.
Hell yea that sounds like it could work.! Thanks! I'll try that for sure! I'll try anything! My biceps is the only thing that hasn't caught up
Lucky you to be able to say that as my chest is also subpar but improving and my calves unfortunately. Shoulders could also be a little bit bigger in my opinion but all in due time right bro?
Every muscle I have can improve, that's for sure! But since I started lifting my body has chances completely. Everything is way more vascular and I'm bigger and more cut, except my biceps. I'll def keep in touch. Thanks again for the workout tip!
Let me know how it works I'll send you a friend request
I'm same weight/height, also had the same problem. What worked for me was switching my routine:
Back/tri
Legs
Chest/bi
Rest day then repeat.
Back routines can drain your biceps especially if you're doing a lot of neutral grip stuff, so if you do it after chest you can hit them harder, plus give them the rest day after that.
Awesome, thanks man, I'll dang sure give it a try!
Posted a picture! I'm at work at the moment. I'll go through and add more
Good work bro
How about you get active and post up a pic of your arms bro? Good way to get established in the community and to work on karma.
Not to mention also a good way of seeing what your talking about.
And what's karma?
Karma shows how active you are and how helpful and knowledgeable you are on the forum
Ah hell it says I'm new to this when you first start reading. I'm still learning. How the hell do you post pictures?
Hit the blue upside down triangle in the top right of the screen. Click submit picture then just attach the photo bro
I tried to submit one. Where it says ordered from, what do I put?
Sorry bro. You need to hit self pic.. Because it's a picture of your body.. The other ones are used for gear pics and lab pics
If it still asks you just type in eroids in the box. That should work
There's a box under the image that's a required field. I typed eroids and it didn't work. I put self pic too. And it says ordered from: found no valid post with that tirle
-Click submit picture
-click self pic
-make sure you attach the photo as well
write something in the comments box
hit save and your done
Did it! Thanks! Idk where it's at tho
So you think I need to work them out twice a week? Any exercises you recommend? Sets as well?
When you "reply" to someone hit the "reply" button bro
Ive always only squeezed when I came up. Maybe that's what I'm doing wrong. I'll try squeezing the entire time. This morning I did back and biceps and hit 3 diff workout. 3 sets of 15. Barbell curls with just the 45 pound bar. Db curls with both arms at the same time with 15's, and machine curls with 50lb. I focused on them really hard and squeezed really hard and I could barley get the last 5 reps on each set. Biceps were killing me. Mainly my biceps hurt more toward my elbow area. Right by the bend. Not so much anywhere else. They get extremely hard and they egg goes away. You think I have an abnormal bicep? If I flex with my arm coming in front of my body (shoulder facing the mirror)I have a egg. If I raise my arm up and flex there is no peak or egg.
Livewell2012Concentration and squeeze brother!
I can't emphasis enough how much the mental side of things comes in to play.
I too had this same problem where my other body parts were responding to hard training and proper nutrition but my arms just lagged behind. And to be honest what finally helped them and kick started their progress was simply dialing in and focussing and really squeezing the shit out of them both in the concentric & eccentric portions of the lifts. As well as training frequency. I've always been one to think I could over train a smaller muscle but for me it wasn't until I started hitting arms more than once a week that they starts to grow.
It is however different for all in terms of muscular growth and response in relevance to training frequency but I feel like what we all can benefit from here is concentration and squeezing while be sure to fully engage the target muscle (in this case biceps) through the ENTIRE range of motion not just the concentric or deccentric but BOTH.
I replied but on my post lol I'm still learning
Synthol no, at least you were smart enough to get rid of it.
Gaining size anywhere, not just biceps.. I lift heavier for less reps and sets... And you gotta eat your way there too... No real tricks bro, lift heavy and eat the appropriate amount of macros needed to get to the size you desire to be... Use the search engine n look up macro calculator here, see how your diet stacks up, I'm willing to bet you're not eating enough...
Good luck n not a bad question
Keep grinding! Live
I replied but on my post lol I'm still learning
Ive actually hired a nutritionist and have been eating right at 4,000 calories a day man. And ive been doing his workouts for 2 months. Ive tried 5 sets of 15, 5 sets of 6-8. That's what's he's had me doing. I have the macro calculator too. That's why I'm so stumped. I'm 5'10 and weigh 205. I'm not fat or anythingz I'm decent sized. My shoulders, chest and traps are pretty big. Everything has grown besides my biceps.
How much does a nutritionist cost
I'm paying a guy 150$ a month for him to tell me my exercises and what meals to eat