Thanks for the feedback guys.
So, I had some difficulties last year impaired by injuries and a bad reaction to MK-677. As a result I lost 25% of my strength all over from June2017 to September2017.
Then in September I made great progress whilst in Spain, recouped my lost strength and hit a new PB of 49kg for 10 reps on cable bicep curls.
I then hit a patch of fluctuation between October2017 and February2018 whilst in Thailand, then another patch of fluctuation between February 2018 and May2018 in China. Each time, I lost some strength on bicep curls before eventually recouping my strength.
49kg for 10 is an approximate plateau I’ve hit for the third time now.
Since returning to England four weeks ago, I’ve seemingly inexplicably lost 10% of the strength in my biceps and they’re noticeably weaker. AGAIN. My supps regimen has stayed the same as has my diet and the fluctuations in strength aren’t consistent with deficit and maintenance periods. The most probably difference may be (I just started keeping a precise log of workout days, used to be only PBs) that the peaks in my bicep strength come after periods of training arms specifically twice a week, getting sunshine (thought I’d list it), doing more neutral grip lat pulldowns and bicep curls as opposed to underhand, and also having a ‘w’ bar for cables.
These last few weeks I’ve been hitting arms specifically once a week normally and have only lifted 45kg for 7.
I used to do biceps after my back workout and tris after chest twice a week apiece but then realised that I can lift more with my biceps and triceps if I give them their own day, so I switched to boost efficacy.
For the past year I’d try to do as follows but would need to miss a day sometimes.
Back or chest (my chest is stronger relatively)
Back or chest
Arms
Legs
Back or chest
Back or chest
Arms
[front delts and abs with chest, rear delts with back, side delts with arms]
And at times that gets me good weekly gains all over
Bicep exercises on arm days would ideally be underhand, w and rope curls alternating.
I recently received a reminder that triceps need to be mindfully hit with both heavy compound stuff and lighter isolated exercises for the best growth. As my arm days don’t have compound exercises, I made this post
My apologies for the length of the post, things need some explaining. Thank you for reading