Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

Join group

help for biceps

INTRUDER
INTRUDER
Posts: 642
Joined: 2002/06/27
United States
2003/01/23, 11:22 AM
My biceps seem to have hit a road block, between August & October I have gained a 1/2" and have great deffinition and super good peak.

The problem: I have not gained anymore in mass in my biceps in the last 3 mos. I work them once a week w/the following sets.
I always do 6-9 slow reps and always w/heavy weight
3 sets bar curls, and cable tricep ext
3 sets dumbell hammer curls & dumbell kickbacks
2 sets reverse grip barbell curls and lying tricep ext.

Appreciate any advise.
rev8ball
rev8ball
Posts: 3,081
Joined: 2001/12/27
United States
2003/01/23, 11:33 AM
A few things you could try:

1. if you've been doing this same routine for 3 months, your body has already adapted to it, so change it in any way.
2. split your biceps and triceps training to two different workouts, that is, biceps on one day, triceps another.
3. strict barbell preacher curls.
4. incline alternating dumbbell curls.

Hope that helps...

--------------
Michael
"Trample the weak; hurdle the dead!"
erirvine
erirvine
Posts: 196
Joined: 2002/11/20
United Kingdom
2003/01/23, 12:18 PM
My biceps (and lats) have really benefited from doing weighted chin-ups. I do 4 reps 125% body weight, then 4 reps +112.5% body weight then reps to failure with no weights, did the trick for me.
bb1fit
bb1fit
Posts: 11,105
Joined: 2001/06/30
United States
2003/01/23, 07:03 PM
I agree with both posts...Rev is exactly right. I also go along with erirvine on the chins. These have so many benefits, most think of just back. The bonus is increase in arm strength and size.

--------------
The only place success comes before work is in the dictionary!
mikeyfresh
mikeyfresh
Posts: 148
Joined: 2003/01/18
United States
2003/02/02, 12:03 PM
they are all right, i mix upo my workout to try to confuse the muscle..to grow faster...it works
Philia2
Philia2
Posts: 4,078
Joined: 2001/10/19
France
2003/02/03, 02:22 AM
Yes your problem is definitely the "always"!

Listen to the clever people in here and VARY and you'll see.....

Good luck!

--------------
- Nina :o) Les Victoires éternelles sont celles du coeur.