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bicep issues
- Thread starter mugg0808
- Start date
No, I haven't really ever done deadlifts, I do high cable curls, db curls, preacher curls, hammer curls, ez barl curls, straight bar curls, anything I can think of, and I switch it up every week so im not doing the samething over and over, I stay at a slow motion, and don't try to cheat, I usually try to do three or four exercises each session, and about 3 sets each.al420 said:
SgtSlaughter
New member
Eat more and stop doing bicep isolation work 
They will grow with increased body weight... don't expect them to be 22" @ 180lbs of bodyweight
It's all relative... unless your Gregg Valentino, and there are many other threads about that and synthol abuse.
EDIT:
just saw that you're 6'3" @ 237lbs
depending on how much you've trained the crap out of your arms and if your using AAS... most likely... as i stated about... prolly be up around 250lbs for another 1 inch on your arms or so.... maybe more.
They will grow with increased body weight... don't expect them to be 22" @ 180lbs of bodyweight
It's all relative... unless your Gregg Valentino, and there are many other threads about that and synthol abuse.
EDIT:
just saw that you're 6'3" @ 237lbs
depending on how much you've trained the crap out of your arms and if your using AAS... most likely... as i stated about... prolly be up around 250lbs for another 1 inch on your arms or so.... maybe more.
bignate73
New member
short answer: too much curling, not enough pulling.
you gotta get away from isolation so much, get to some meat and potatoes work. pullups, chinups, rows.
if you are putting in 3-4 exercises: a) your intensity is too low, b) you are training for endurance (ever seen an endurance athlete?) c) you probably don't do much in the way of a negative.
my best recommendation would be to prioritize your biceps for a while....and do less work on them. for direct work i'd say do a rest/pause type regimine for a while ala DC training.
basically, do 2-3 warmups of increasing weight, on your "work" set, you are going to want to pick a weight that willl allow you ~8 reps with an explosive positive and a 3-4 SECOND negative. you go to roughly 8, which should be the last you can get with clean form. here is where it gets fun. you rack the weight, rest for a 20 count, pick it up again, 3-4 more reps, same style. rack it AGAIN. 20 more count. pick it up: 1-2 final reps. done. immediately go into a bicep stretch and hold it for 1+ minute. thats it. leave your biceps at the rack.
recap: 8 reps, rest, 3-4 reps, rest 1-2 reps, stretch. 3-4 second negative, exposive (as best you can) postive.
its going to be lighter than what you are working with now (for a little while at least). when you break out of the reps described, you add a small amount of weight to keep you in that range, you may vary slightly on the last 2 but if you are banging out 10-12 reps in the first set, its too light.
once you get ahold of this, you won't need 3-4 exercises with multiple sets. in fact, doing this type of rep scheme/technique, you should be able to train your biceps (or other muscle group) twice a week with minimal time spent. key element is to control the negative, and get into that stretch after to speed recovery and stretch out the entire muscle.
hope that helps.
you gotta get away from isolation so much, get to some meat and potatoes work. pullups, chinups, rows.
if you are putting in 3-4 exercises: a) your intensity is too low, b) you are training for endurance (ever seen an endurance athlete?) c) you probably don't do much in the way of a negative.
my best recommendation would be to prioritize your biceps for a while....and do less work on them. for direct work i'd say do a rest/pause type regimine for a while ala DC training.
basically, do 2-3 warmups of increasing weight, on your "work" set, you are going to want to pick a weight that willl allow you ~8 reps with an explosive positive and a 3-4 SECOND negative. you go to roughly 8, which should be the last you can get with clean form. here is where it gets fun. you rack the weight, rest for a 20 count, pick it up again, 3-4 more reps, same style. rack it AGAIN. 20 more count. pick it up: 1-2 final reps. done. immediately go into a bicep stretch and hold it for 1+ minute. thats it. leave your biceps at the rack.
recap: 8 reps, rest, 3-4 reps, rest 1-2 reps, stretch. 3-4 second negative, exposive (as best you can) postive.
its going to be lighter than what you are working with now (for a little while at least). when you break out of the reps described, you add a small amount of weight to keep you in that range, you may vary slightly on the last 2 but if you are banging out 10-12 reps in the first set, its too light.
once you get ahold of this, you won't need 3-4 exercises with multiple sets. in fact, doing this type of rep scheme/technique, you should be able to train your biceps (or other muscle group) twice a week with minimal time spent. key element is to control the negative, and get into that stretch after to speed recovery and stretch out the entire muscle.
hope that helps.
BiggT
New member
I agree with Srage, in fact I tried to give him Karma, but it wouldn't let me.
There is going to come a point where your body won't let itself grow too disproportionate......at 6'3" with 237lbs of bodyweight, 17" is a good sized arm......getting better at squats, pulls, and presses will cause your whole body to grow, and then at say 250lbs your arms will be bigger......at your height, if you want 20" guns, you're really looking at probably 300lbs of bodyweight.....for reference, I'm 3 inches shorter than you, and my arms are probably my best bodypart if I were to pick, and they're 19.5" at 255lbs (and I couldn't care less, but if I really wanted another half inch, I'd probably have to gain 20lbs).....your answer is just to gain muscular weight in the legs, back, and shoulder girdle, those dimensions have to go someplace......it is just physics, which is why it is so funny when some clown claims to be 6'1 and 180lbs with 20" arms....something's not adding up, lol....it the same reason the 150lb Abercrombie types who do nothing but curl are tiny, if you could just grow the arms, they'd have 19" arms on their geek bodies, but it just doesn't happen.
For exercises, progress is key.....variety is good to fix stagnation, but switching up for the sake of switching up means you're always deconditioned to what you're doing and never getting good at it.
There is going to come a point where your body won't let itself grow too disproportionate......at 6'3" with 237lbs of bodyweight, 17" is a good sized arm......getting better at squats, pulls, and presses will cause your whole body to grow, and then at say 250lbs your arms will be bigger......at your height, if you want 20" guns, you're really looking at probably 300lbs of bodyweight.....for reference, I'm 3 inches shorter than you, and my arms are probably my best bodypart if I were to pick, and they're 19.5" at 255lbs (and I couldn't care less, but if I really wanted another half inch, I'd probably have to gain 20lbs).....your answer is just to gain muscular weight in the legs, back, and shoulder girdle, those dimensions have to go someplace......it is just physics, which is why it is so funny when some clown claims to be 6'1 and 180lbs with 20" arms....something's not adding up, lol....it the same reason the 150lb Abercrombie types who do nothing but curl are tiny, if you could just grow the arms, they'd have 19" arms on their geek bodies, but it just doesn't happen.
For exercises, progress is key.....variety is good to fix stagnation, but switching up for the sake of switching up means you're always deconditioned to what you're doing and never getting good at it.
No, your ARMS are 17"!! You biceps make up I believe about 1/3 of your arm mass, with tris being 2/3. If you want big arms, big triceps are the anwser. Biceps are like the icing on the tricep cake when looking at arms. Tri pulldowns, extensions, dips, close grip bench etc. are your key to bigger arms.
