help! my biceps are stuck!

[domanmom]

I can't seem to get much gains in my dumbell curls! Any suggestions??
I do 3 x 12 x 25#. I can get to 6 or 8 with 30#. Do I just keep plugging away at the 30#?? Or do I do my 25# and then a set with 30#...

 

[bignate73]

tons of things you can try. stay at 25 for a week or 2 and do slow reps (3 seconds each way).. try 30's drop setting to 15 for a while.

worth a shot. working slow will get your nervous system involved and can boost your strength significantly. 30 drop to 15 will shock the hell out of the muscle.

 

[Vortexx]

training session 1-4 (lets build some strength)

5 * 6 dumbell curl
(lower weight each set to complete same reps)


training session 5-8

5 * 8 dumbell curl
(lower weight each set to complete same reps)


FROM that point keep doing the following until you hit plateau again in which you should start doing 5 * 6 again:

8 - 6 - 10 - 12 reps dumbell curls

 

[Vortexx]

...And every 8th trainingsession use a shockroutine like :

- up and down the rack
- triple drop sets
- 21's

combined with the bread & butter routine already mentioned this will get you a long way

 

[Primal X]

Do only 3-5 sets of Barbell curls a week and Make sure you incorporate Squats, SLDL's, Deads, and Cleans in your routine. Come back 6 weeks and try a 40lb. DB and you'll curl the shit out of it. Trust me.