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

 

[leatherface]

Ok im gonna have to try some of this stuff, im trying higher reps for the next 2 weeks or so, with supersets so ill see how that goes. And i always give it 100%, i dont stand around and talk , i just do see why they are so stubburn, everything else is great. Maybe in a month i will start trying a body part a day, and hit it for an hour, see how that goes. Thanks for the help, damnit i hope some of this helps .

 

[Young_blooded]

do this.

Trane hard,
go home,
cook a shit load of real protien (meat) no more than 60g of protien
and eat even a bigger shit load of complex carbs (half loaf of wheat bread or something)
and have a big glass of milk....say around 1000-1500 calories for that meal at your weight?

--anyone else agree?

--take it or leave it.--peace
(post workout meal IMO is #1 most important meal)

 

[02gixxersix]

yea im with everyone else on the whole eating thing. also are you jerking the weights bc im sorry but if you can really curl 100 lbs i think you should weigh more than 150. i know a lot of my friends who refuse to listen to me of course just jerk the weights aaround. yea they can tell people that they can curl however much but they never gain any weight. drop the weight and do a strict movement if this is the prob. if not then maybe you just need some more food, a different routine, or more rest time for biceps. overtraining is often a problem

 

[BigDan650dl]

do some heavy cheat curls for your first excercise, also remember to do some reverse curls and hammer curls to push up the peak by putting size on the side of you arm.

 

[bullcocky]

Re: do this.

go home,
cook a shit load of real protien (meat) no more than 60g of protien

What the fuck are you talkin about dude??? Why no more than 60g of protein??? If he wants to grow he needs more than just 60g He needs to eat everything in site!!!

 

[MoreBeefPlease]

who maxes on biceps? what is the point in that?

overtraining is probably your problem. the biceps are a small muscle group all things considered.

 

[leatherface]

Ya, i dont usually max with them, i do like once a year and why should i weight more then 150 lbs if my max is only 100? that sux =\, anyhow im incorporated some of this shit into my routine so thanks alot guys.

 

[THEEGAME2544]

who maxes on biceps? what is the point in that?

overtraining is probably your problem. the biceps are a small muscle group all things considered.

Exactly!!! Nicely put bro! Biceps can be easily overtrained, without even realizing it.....cause they are very hard to totally exaust. As I stated above, I have found it very effective to do a very strong back workout, which warms up your bi's quite well, then do a few different exercises for bi's only; right after your back workout. It is very effective in avoiding overtraining them.

 

[Warmachine_01]

my arms are finally catching up, and what i did was change triceps to after leg day, and biceps after back. you might want to try an all arm day, but make it short. the biceps are a little muscle that has 500 excercises for it. pick 2 and do no more than 3 sets intense

whenever i stop growing i drop the volume and up the intesity and away i go...

 

[bullcocky]

try pumping synthol into your arms

 

[Zoomster]

Ever try training them three times per week? Twice in the same day? Bi's are hard to overtrain, they recover quickly.

 

[jughead]

hey bro! dam good strength especially for your size. i have to believe that youve hit just about your max in stength for your size. so now you need to EAT MORE. diet is the key. add 200-300 cals a day to your total calories and keep adding until you start seeing growth again. good luck! imo with the strength you have i dont think you have over trained, just my opinion though.