bicep gains!!!!!!

[leatherface]

Ok, dunno where to go so ill come here I've been lifting for about 2 years, well 1 year very disciplined and serious, doing my research and everything. I do good form on all exercises, if i dont know how to do them, i look them up. I'm 17 years old, weigh 150, and im 5'7 if that matters. Problem is im not getting any bicep gains, i hit the bicep plateau like a year ago, and can't get off. Everything else has great gains, my max bench is 240, deadlift 300, squat about 300, military press 155, and triceps are doing good too...and my max ez-bar curl is... 100 , its been 100 for about a year. I take alot of protein after i lift, and get like 170 grams a day...thats the only supplement im taking now though. I've tried doing my biceps twice a week, once a week, and even taking a week off(haven't done that in a long time though)...I do multiple exercises and when i train biceps, its about 30 mins. I switch up my routine every 3 weeks also...so whats wrong!!!
if you read this whole thing thanks alot hope u guys can help

 

[Lift Chief]

You may be overtraining or not changing your exercises enough... you'd get some good help on the training board.

 

[leatherface]

I do get plenty of calories, i weighed 144 about 2 months ago, mostly im putting on muscle but where? and i have taken creatine for about.. 2-3 months within the last year, although it helped with other muscle groups, not the bi's thanks for the response, ill try to post this on another forum too.

 

[qkreflex]

are you looking for arm size gain or just bicept? its hard to believe but the upper arm is 3/4 tricept!!! being at a young age and 150lbs,3000 calories is plenty especially if alot of it is protien as you say. i think overtraining could be the cause also,try doing tris and bis once a week and than twice a week the next week at a good hard workout for about an hour and a half.but make sure your blitzing them hard so as your sore the next day.a friend of mine cant get any arm growth and he does them 2 times a week but he talks and hangs around in the gym and doesnt really put in a hard core effort.thats his return.. just my opinion..

 

[humanoid]

I also have stubborn biceps. What worked for me was reorganizing my training to hit them twice per week - once directly, and once indirectly. I also cut back on my cardio and increased my caloric and protein intake. A little chemical assistance along the way has helped, too

Here is my original training routine:

Day 1: chest & triceps
Day 2: off
Day 3: back & biceps
Day 4: off
Day 5: legs & shoulders
Day 6: off
Day 7: off

New training routine:

Day 1: chest
Day 2: back
Day 3: legs
Day 4: shoulders
Day 5: biceps & triceps
Day 6: off
Day 7: off

 

[gtrcivic]

I've been doing one muscle group per day for almost 5 yrs now. Chest, back, rest, shoulder/traps, arms, rest, legs.

What a difference and improvement inmy physique. Just hit that muscle hard and you have all week for it to rest til you hit it again. Because i have long "monkey" arms, i have to work my arms alot harder to make them look fuller.

 

[bullcocky]

Try this bro.........barbell concentration curls; take a narrow grip on a barbell as if you are planned to do a barbell curl with it. Make sure that there is no more than 4-5" between your hands as you grip the bar. Bend over at the waist until your torso is parallel to the floor. Hang your arms directly downward from your shoulder joints and keep your upper arms in this position throughout the movement.

From this position slowly bend your arms and curl the barbell upward until it touches your chest then return it back to the starting position very smoothly.

Add this to you bicep workout and I garuntee it will at least help on the peak of your bicep.

 

[THEEGAME2544]

If your calories are high, and your protein and diet are on and your still not making gains, try doing a quick bicep workout of a few different exercises directly after a strong back workout. Works like a charm!!!!

 

[SofaGeorge]

Try a 5 x 5 routine... go heavy and die young.

 

[trial0r]

Try a 5 x 5 routine... go heavy and die young.

i agree...5 X 5 puts the strength on quick