Growth/stregth plateu question

[Goldprospector]

I have ran into a wall on my biceps. I change my routines up on a regular basis...I changes sets and reps. I go to complete failure. I have tried training 1 and 2 times per week. But my biceps have reached some kind of barrier (even on a cycle) to where they are not getting any stronger or growing. All other muscle groups are responding to my training changes other than biceps. I have been stuck at the same curl weight for forever and it still goes to failure
One thing that I am noticing is that during training, the only "burn" that I get is right at the very lower tip of the bicep above the elbow...but it burns sufficiently to go to failure...BUT, I am NEVER sore the next day. other body parts are sore for up to 5 day...but my biceps do NOT hurt even a few hours after my workout. And as far as a pump goes...the Pump is limited to the same area as the burn that I feel and the first couple of inches of my bicep actually sticks up higher than the "peak" of the bicep...go figure!

The only thing that I can think of that I have not tried is working them more than twice per week.

Any suggestions?

 

[gymtime]

Are you squeezing your bicep at the top of every rep?

 

[Goldprospector]

Yes and I even incorperated some cable excersizes so i could keep constant tension.

 

[KillahBee]

Are you squeezing your bicep at the top of every rep?

it sounds so simple, but it works. I tried this the other day - really concentrated on squeezing and holding at the top - and couldn't finish the same amounts of reps with the same weight as the week before. Felt a better burn too.

 

[gymtime]

it sounds so simple, but it works. I tried this the other day - really concentrated on squeezing and holding at the top - and couldn't finish the same amounts of reps with the same weight as the week before. Felt a better burn too.

Same here. I've always known to do this, but I got lazy with it for years. Once I forced myself to do it again, I'm seeing noticeable improvements.

And yeah, I can't lift near as much doing it that way, but that's ok. I've gotten to the point where I actually find it amusing to curl considerably less weight than guys who are considerably smaller than I am. Some of the younger ones look at me like, "why is he only doing the 35s?". I just sit there and do my sets while they continue to swing up the 55s or higher and wonder why they're not gaining any real size.

 

[mayhems]

hmm if uve reached a plateau you should consider taking 2 weeks off and giving your body and a rest and than get back at it and you could start to see some increase it size and strength

 

[d3track]

slow the reps way down
like 6 sec neg 3 sec contraction

and try some insaine reps, liek 50+

that will tear em up

 

[eat big]

Are you squeezing your bicep at the top of every rep?

As in flexing them at the top of every rep?

May have to try that.

 

[KillahBee]

As in flexing them at the top of every rep?

May have to try that.

yes. squeeze and hold for a few seconds at the top of every rep. you'll like it.