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  • Biceps plateau?

    Hi guys,

    Since the beginning of 2008, I started to write my workout to keep track of my progress. I made some major progress on pretty much all my musle groups except one, the biceps.

    I am doing 3 exercices for the biceps and 3 sets of 12 reps for each one.
    The first one I am doing is Standing Dumbell Curl. Since the latest 8 training, I only gain 2 or 3 reps. I started at 25x9/25x6/25x5 and now I am at 25x12/25x9/25x7.
    But for Preacher Curl and Hammer Curl, I made some good progress I gain 10 lbs on both.

    Any tips about this? Maybe I should try another biceps exercice? Do you have any to propose?

    Thanks!

  • #2
    Originally posted by patoff
    Hi guys,

    Since the beginning of 2008, I started to write my workout to keep track of my progress. I made some major progress on pretty much all my musle groups except one, the biceps.

    I am doing 3 exercices for the biceps and 3 sets of 12 reps for each one.
    The first one I am doing is Standing Dumbell Curl. Since the latest 8 training, I only gain 2 or 3 reps. I started at 25x9/25x6/25x5 and now I am at 25x12/25x9/25x7.
    But for Preacher Curl and Hammer Curl, I made some good progress I gain 10 lbs on both.

    Any tips about this? Maybe I should try another biceps exercice? Do you have any to propose?

    Thanks!
    Is your goal size or strength ?

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    • #3
      With my current 12 inches flexed biceps, my goal is size

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      • #4
        drop rep totals, increase wight

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        • #5
          Ok thanks, I will try this. Normally I wait until I can do 2 sets of 11-12 reps before adding some weight, but I can try this for biceps.

          My main goal is size, but I assume that to gain size I need to get more strength? I am pretty sure that PU doesn't use 5 lbs dumbell

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          • #6
            What would your current back workout also be like?
            kane@controlledlabs.com
            Sponsored Controlled Labs Athlete
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            • #7
              For back exercices :
              Front Pulldowns
              Bent Over Rows
              Close Grip Pulldowns.
              I gain 10-15 pounds on all these exercices.

              Day 1 - Shoulders, Triceps, Abs
              Day 2 - Back, Calves, Traps
              Day 3 - No weight training
              Day 4 - Chest, Biceps, Abs
              Day 5 - Legs
              Day 6 - No weight training

              Comment


              • #8
                Originally posted by patoff
                For back exercices :
                Front Pulldowns
                Bent Over Rows
                Close Grip Pulldowns.
                I gain 10-15 pounds on all these exercices.

                Day 1 - Shoulders, Triceps, Abs
                Day 2 - Back, Calves, Traps
                Day 3 - No weight training
                Day 4 - Chest, Biceps, Abs
                Day 5 - Legs
                Day 6 - No weight training
                Try incorporate pullups or chins instead of one of the pulldowns.
                I asked about your back workout because my own feeling is that your back workout if done properly gives your biceps the heavy stimulation and so I do prefer higher reps myself on bicep exercises.
                kane@controlledlabs.com
                Sponsored Controlled Labs Athlete
                Looks for the ads, coming soon!
                www.controlledlabs.com
                www.controlledlabsforum.com

                Comment


                • #9
                  Originally posted by jdiritto
                  drop rep totals, increase wight
                  I would do this.... but ONLY for one lower and one upper body workout per week... example to simplify:

                  UPPER - Heavy
                  Lower - Moderate
                  OFF
                  UPPER - Moderate
                  Lower - Heavy
                  OFF
                  OFF

                  Heavy could be 1-5 rep range and Moderate 6-15 rep range, but those aren't magic numbers by any means.

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                  • #10
                    Originally posted by timberwolf
                    Try incorporate pullups or chins instead of one of the pulldowns.
                    I asked about your back workout because my own feeling is that your back workout if done properly gives your biceps the heavy stimulation and so I do prefer higher reps myself on bicep exercises.
                    Yes thanks, I will try this. Or maybe my biceps are got less energy after the chest workout?

                    I just started Purple Wraath, can't wait to see if it will makes a difference for the biceps training

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                    • #11
                      I would agree with the two gentalmen above.

                      Also try doing more barbell exercises such as barbell curls, preacher curls and some hammer dumbell curls. Variety will aslo shock your arms into growth.

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