HELP dam bi's

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    HELP dam bi's


    A guys ive been stuck on the same weight for my bis to long need some tips!!!!!!

    curls=LOL 30lbs
    Need help?????????????
    been on that weight for 7-10 weeks!!!!

  2. Ectomorph man
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    your info is a little vague?

    how's your diet been? what's you routine been like?

    mine got stuck for a while; then i doubled the amount of sets i was doing with volume work on my bis, changed the routine using different exercises, and they began to grow again
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    mon/thur= back and bi's.
    start off with back goes like this
    T-bar row- 3set 10 reps
    pull downs-3sets 10reps
    rev grip pull downs 3-sets 10 reps
    Than on to bi's by now my arm are warmed up
    Standing BB curls 3sets 8reps
    concentration curls 3sets 10reps
    Ez-bar preacher curls 3sets 10 reps
    Then if i got any feeling in my arm's left throw in some hammer curls till my arms fail.
    Diet not the best in the world but sure not the worst!!only supp's im on right now is a muit-V and been on a EC stack for 2weeks!!!!!!!1
    •   
       

  4. Ectomorph man
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    Quote Originally Posted by toastynoodles
    mon/thur= back and bi's.
    start off with back goes like this
    T-bar row- 3set 10 reps
    pull downs-3sets 10reps
    rev grip pull downs 3-sets 10 reps
    Than on to bi's by now my arm are warmed up
    Standing BB curls 3sets 8reps
    concentration curls 3sets 10reps
    Ez-bar preacher curls 3sets 10 reps
    Then if i got any feeling in my arm's left throw in some hammer curls till my arms fail.
    Diet not the best in the world but sure not the worst!!only supp's im on right now is a muit-V and been on a EC stack for 2weeks!!!!!!!1
    Another thing I did was also lower my target reps and tried my best not to go to failure; just to get somewhere near it...

    This is just a suggestion, but I'd make all arm work 8 reps and raise your workout weight accordingly... I had trouble growing when using 10 or 12 reps myself; I had to drop down to 6 or 8 depending on the exercise; just a suggsetion for arm work:

    try:
    Incline DB Curls 3x8
    EZ-bar Preacher Curls 3x8
    Machine work 4x8 or Standing DB Curl stripset 2x
    It depends on what you want to do as your 3rd exercise really, personally i like to burn out using one of the cable machines... i get an EZ-bar made for the cable machine and do really high weight to near failure for 3 sets and then on the 4th set i go to full failure...
    after that point my arms cant take anymore...
    or
    another one I do is standing dumbell curls, I pick a normal workout weight, take it to absolute failure (no forced negatives), then i immediately drop off 10lbs, I go to absolute failure, then i drop off another 10lbs and go to failure again...
    Thats one set, I do it one more time and my arms are like rubber, sometimes my muscles hurt so much at that point i have to rest lol, it burns like your calves do when they are pushed hard...

    Also, I dont know how your full workout split is; but I work biceps twice a week, if this helps a little bit, you may wanna try ever 3 or 4 weeks adding an extra set just to increase the volume on your arms, you'll know when its TOO much tho; biceps are VERY resilient muscles and recover very quickly...
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    i'd suggest changing around your entire routine so you don't train any bodypart 2x in one week .. it really takes a huge toll on your body and you're probably overtrained
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    I agree with Glenihan. Take it down to back and bi's once a week and try to work bi's first instead of second in the routine. less is more.
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    once a week and cut the volume. i had the same prob. i went down to 2 - yes - 2 - sets of standing BB curls after back and they got much stronger. you are already hitting your bis when you do back - esp. the reverse grip pulldowns. maybee kill those too. you think lowering volume does not work - try it for 2 weeks - you are already getting no where.....
  8. darius
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    I work my biceps once a week and do it like this:

    I don't throw up the bar or anything foolish like that. I always maintain good form and try to squeeze on the top and come down with the bar slow instead of just dropping it.

    1. Standing EZ Bar Curls: 2 Sets - 115lbs 8 Reps, 2 Sets - 105lbs 8 reps (different hand position.
    2. Preacher EZ Curls: 1 Set - 105lbs 8 reps
    3. Standing Alternating Dumbell Curls: 40lb dumbbells, 2 Sets - 8 reps (squeeze on top).
    4. Hammer Dumbell Curls: 40lb dumbells, 2 Sets - 8 reps
    5. Concentration Dumbell Curls: 35lb dumbells, 2 Sets - 8 reps.

    So thats 11 sets for the biceps, once a week. Sure it may be overkill for most, but my mesomorphic self loves them and responds well to it.

    This bi pic was taken a few months ago.. its bigger now.
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    I agree, take the volume down a notch and lessen the frequency, eat like a mutha and you'll push forward. If you're overtrained you might want to decondition/take time off just to let things reset. You'd be suprised as to how strong you can come back as after 10 days off.

    I'm kinda stuck in weight for bis as well but my left wrist is tweaked and I'm trying to work around it.
  10. Ectomorph man
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    Bobo seems to advocate 2x a week training so long as you keep the intensity down you can do as many sets as you want...

    thought the HST-only mindset died off when it was shown that volume works very well when done correctly
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    less work(sets), more weight
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    I really like slow and controlled training for all bodyparts but especially bi's and tri's.

    My bi's also seem to respond better to higher rep training in the 10-12 range.

    Why not try 4-1-4 tempo. 4 second negative. 1 second pause. 4 second concentric. This works very well for me. Yes, I gotta lower the weight a lot but you definitely get a better mind muscle connection going on AND you get to feel and see the muscle actually working.

    Just a thought.
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    Thanks guys, going to give back and bi's 1x a week and drop the reps down!! see how it works for the next 3 weeks!!
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    Wink


    I def agree you should try backing off the sets and possibly not follow back with bi's you've already prefatigued your bi's and your intensity may suffer. Also don't spend more than 45 minutes in the gym at a time. Come back later if you absolutely have to.

    It may even help to simplify things a little, focus on basic exercises and drop the needless ones. Focus on bigger bodyparts and compound lifts, and as crazy as it may sound your most important day might be squat day. Nothing like some good ol huff and puff squats to force your body to grow!
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    Quote Originally Posted by toastynoodles
    Thanks guys, going to give back and bi's 1x a week and drop the reps down!! see how it works for the next 3 weeks!!
    I agree with them as well about keeping it to once a week and I also agree on keeping bicep volume relatively high. I have done both and so far the higher volume is definitely working better. Also try making your movements slow and controlled, especially on the negative.
  16. king of useless information!!!
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    Quote Originally Posted by mmorpheuss
    Focus on bigger bodyparts and compound lifts, and as crazy as it may sound your most important day might be squat day. Nothing like some good ol huff and puff squats to force your body to grow!
    BIG bump on this - Big lifts like squats and deads will stimulate other muscles to grow...plus chicks don't like it when your legs are as skinny as theirs
  17. Ectomorph man
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    Quote Originally Posted by kmac6225
    BIG bump on this - Big lifts like squats and deads will stimulate other muscles to grow...plus chicks don't like it when your legs are as skinny as theirs
    I thought this idea was discussed enough where it simply was not true...
    cept the last part

    In a little social experiment yesterday; I asked several of the guys with larger arms how they worked their bis... MOST of them worked them on back-day and did extra isolation sets...
    the older guys who had been working out for 20+ years told me that biceps require a lot of sets to grow, just like calves...

    anyway... getting into an overreaching state it takes a while; but really overtraining for a couple weeks can help bust through plateaus, its why they work...

    things work differently for different people... so good luck
  

  
 

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