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Plateaued my biceps...help me out.

B

bran88

New member
Well it seems like nothing else is plateauing right now but my bis. I cannot seem to get anymore mass out of them, and in my opinion, they're not as big as the rest of my body (like no in proportion).

My routine looks like:

Day 1: Chest/tris
Day 2: Legs
Day 3: Back/bi/traps
Day 4: Shoulders


I'm not sure what I'm doing wrong? My form is fine, and I tend to do heavy weight. Any recomendations?


Thanks,
Brandon
 
its said to add an inch to your biceps youve gotta add about 12-15 pounds in weight overall....hit the deadlifts and squats hard mate...hit the food even harder.
 
i used to have the same problem you have. i was doing endless sets of different curls. focus on your back. Do heavy deadlifts, bent barbell rows, db rows, chin ups, pull up. 6-10 reps. your biceps will grow, but you have to make sure you eat enough.
 
Well I cannot do heavy deads right now because I have two herniated discs in my lower back. I have been training hard for about 2 years now (21 years old). I eat about six times a day, and intake about 2,000 calories. No fast food, all good stuff, whey protein, cottage cheese, chicken, fish, brown rice, greens, eggs, etc.
 
Nomak666 said:
this is the late gurdians arms workout http://www.elitefitness.com/forum/chat-conversation/i-want-19-arms-597412.html#post8208474. try that and see if you arms dont get bigger
Click to expand...

Good stuff man, thanks a lot! :)

"Biceps
Standing Barbell Curls - 1 set to failure supersetted with 1 set of close grip ez bar curls (with about half the weight)

Incline DB curls - 1 set to failure then drop set with half the weight to failure

Hammer Strength Preacher Curls (wide grip - u will really feel this on the inner head) - set to failure then drop set with half the weight to failure

Rope Curls - set to failure then drop set with half the weight to failure

Hammer Curls or Reverse EZ Bar Curls - set to failure then drop set with half the weight to failure

DB Curls - run the rack

Triceps
Rope Extensions (i like to start with this so my joints are reallty warmed uP)- 1 set to failure then drop set with half the weight to failure

Skull Crushers - 1 set to failure then drop set with half the weight to failure

Hammer Dips - 1 set to failure then drop set with half the weight to failure

Close Crip Bench (i like to save this next to last so i dont have to go too heavy on it so it saves wear on my wrists) - 1 set to failure then drop set with half the weight to failure

One Arm Dumbell Extensions - run the rack"


So with either muscle groups, do you just follow that and then you're done? Or do you repeat those exercizes over again (I'm talking about one workout).
 
bran88 said:
Well I cannot do heavy deads right now because I have two herniated discs in my lower back. I have been training hard for about 2 years now (21 years old). I eat about six times a day, and intake about 2,000 calories. No fast food, all good stuff, whey protein, cottage cheese, chicken, fish, brown rice, greens, eggs, etc.
Click to expand...

2k calories/day isn't going ot get you very far. You also say you are splitting it into 6 meals. Are those 3 tablespoons of tuna each meal?

Jack it to 4k/day.

B-
 
bran88 said:
Even though I'm 5'8 160 lbs?
Click to expand...

r u putting on any weight, if you are not, then you need to eat more, it really is that simple. you need to be in excess caloric mode.

sorry to hear about your back, that sucks.
 
bblazer said:
Especially if you are 5'8" 160. You've got a lot of meat to put on yet.

B-
Click to expand...

+1

The only way to get bigger bies is to get bigger in general. Start eating more, 2000 cal's is a chicks diet. Do deadlift and rows 90deg to the ground, your bies will grow.
 
deadlift, do some heavy trap work.....

Another idea is to do light weights on biceps curls but really concentrate on the movement and make sure your biceps is doing all the work
 
crap, i'm 5'9 and i'm up to 218 as of this morning..

i'm 10%bf @ 204....

doing a light cycle right now... otc..
 
Yeah like alc said you could be overtraining, I would say for a beginner you dont need a split routine, make two simple routines 5 exercises maximum, deadlifts, squats, flat bench, military press, barbell row. These are all essential and thats 5 exercises, you should have 10 maximum, (5 on each workout) so add in 5 other exercises you enjoy. Chinups, front squats, incline bench, dips, romanian deadlifts, pullovers are all good choices.

You routine could look something like this.

Workout A
Squats 3 sets 6-8
Deadlift - work up to 1 set 5 reps. DONT TAKE THIS TO FAILURE
Romanian Deadlift 2 sets 6-8 reps
Dips 3 sets 8 reps
Chins 3 sets 8-10 reps

Workout B
Flat Bench 3 sets 5 reps
Barbell Row 3 sets 8 reps
Standing Military Press 3 sets 8 reps
Dumbell Pullover 3 sets 10 reps


Then you would alternate that 3 times a week, so Week 1 would be workouts A,B,A then Week 2 would be workouts B,A,B etc

I did a routine like that for months after I first started and it worked really well and I added an inch to my biceps in around 12-16 weeks
 
bran88 said:
I mean, I want to stay fit as well. I know it might be hard, but I want to have as little bf% as I can while still maintaining mass.
Click to expand...

I understand. But take for example Jason Bergman. He's 5'10" 285 on a skinny day and is < 15% bf. The guy eats everything that isn't nailed down.

Your body needs things it can use to turn into muscle, and on 2k/day you just aren't giving it that. IMHO, you're eating like a runner.

B-
 
bblazer said:
I understand. But take for example Jason Bergman. He's 5'10" 285 on a skinny day and is < 15% bf. The guy eats everything that isn't nailed down.

Your body needs things it can use to turn into muscle, and on 2k/day you just aren't giving it that. IMHO, you're eating like a runner.

B-
Click to expand...

Thanks B. I will intake 1,000-1,200 more calories a day, starting today.
 
I agree, focus on back. How often do you change up your routine? Once in awhile ill throw in some 21's to mix things up. good luck bro
 
dakine said:
I agree, focus on back. How often do you change up your routine? Once in awhile ill throw in some 21's to mix things up. good luck bro
Click to expand...

Thanks man. I try to change things up every couple months, and I do focus on my back primarly. I try to go as heavy as possible, while maintaining the correct form.
 
bran88 said:
Thanks man. I try to change things up every couple months, and I do focus on my back primarly. I try to go as heavy as possible, while maintaining the correct form.
Click to expand...


yea man, sometimes all your body needs is alittle shock. so dont hesitate on trying sometime new, or something that might seem different to your current routine ya know. i remember i went through abit of a plateu phase and i switched to Dog Crap Training for abit. worked like a charm.

goodluck man
 
I put 1.5 inches on my bi's in a little over a month just by switching up routine. Everything i do is usually 5-6 rep range, even bi's. So what i did was switch up my routine a little bit and threw in like 3-4 bicep exercises after my compound stuff was done instead of the usual 1 exercise at the end. I started out with heavy low rep range sets on the first exercise which was usually curls. Then i did pull ups for 3-4 sets max reps each set which was usually around 8. After that i did some preacher curls seated never went above 10 reps, then did a machine to finish things off but by the time i got to the machine exercise my arms were so pumped / dead i could barely move them and my ROM was so restricted from how pumped my arms were.

Basically try going from one extreme to another, should work pretty well.
 
Big_BK said:
I put 1.5 inches on my bi's in a little over a month just by switching up routine. Everything i do is usually 5-6 rep range, even bi's. So what i did was switch up my routine a little bit and threw in like 3-4 bicep exercises after my compound stuff was done instead of the usual 1 exercise at the end. I started out with heavy low rep range sets on the first exercise which was usually curls. Then i did pull ups for 3-4 sets max reps each set which was usually around 8. After that i did some preacher curls seated never went above 10 reps, then did a machine to finish things off but by the time i got to the machine exercise my arms were so pumped / dead i could barely move them and my ROM was so restricted from how pumped my arms were.

Basically try going from one extreme to another, should work pretty well.
Click to expand...

How long do you think you would have to be doing one extreme to make the sudden change effective?
 
Probably like half a year, i usually change routine 2x a year or so.
 
bran88 said:
Even though I'm 5'8 160 lbs?
Click to expand...

ya eat more. im 5'9 205 and honestly not much fat mostly muscle mass.

my bro is your size and i keep telling him to eat more but he doesnt listen and he wanders why he is not getting bigger WITH me in the gym everyday.
 
the_alcatraz said:
deadlift, do some heavy trap work.....

Another idea is to do light weights on biceps curls but really concentrate on the movement and make sure your biceps is doing all the work
Click to expand...

+1

That's what you need, heavy ass back work and light weight with perfect form with bis exercises!

And of course you ain't getting anywhere eating like that, If was 160lbs I would be eating everything on sight, check these stories, you and others gonna like it for sure.

The Tight Tan Slacks of Dezso Ban: Gain Weight To Build Your Arms - John McCallum

The Tight Tan Slacks of Dezso Ban: Bigger Arms - Bill Starr
 
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