Need advice on my bicep training please.

[magdelana]

I am making only very poor gains with my biceps for some time now. I have been stuck at about 120lbs for 6-7 strict reps for a while now. On my last cycle i made only VERY modest gains on my bis and the strength gains i receved have already disappered just two weeks after the cycle.

I cannot understand what may be the problem. Undertraining/overtraining? I dont think so, but what?

Any ideas from anyone would be wonderful!

 

[magdelana]

Spatts that is the mannier in which i train biceps usually. Heaviest set first, then drop.

Ex. 120 X 7, 105 X 10, 90 X 10-12.

I have tried giving the bis one extra day of rest, and also one less day of rest. Both things to check for undertraining or overtraining. No change in the gains at all.

I wonder if my bis need a big change in training to make them keep growing?

Any other possbilities you can think of?

 

[Vortexx]

I take it you talk about barbell curls?

Strength plateaus I usually attack by doing more sets with low reps....

4 * 5 barbell curl or close reverse grip pulldown
lower weight just a tiny bit each set inorder to complete the 5 reps in reasonable form, rest 3 minutes inbetween

3 * 8 alternate dumbell curl (one minute rest)

3 * 10 scott cable curl

3 * 12 ying cable curl to head

For shock value you might decide for the next three training sessionsto up the intensity for one of the othe exercises by doing for example:

21's or up and down the rack sets for the dumbell curls or

triple drop sets with the cable curls

After three sessions return to the straightforward manner of the exercise....

 

[magdelana]

Vortexx yes i have tried heavier height and lower reps to break the plateau not no effect.

Spatts, what is active recovery other then massage of the muscle? For big muscles like back and legs i have also tried the alternate of hot then cold showering for 10 minutes or so. Tell me more about the active recovery you do?

 

[CrystalChick]

Wow 120lbs now that's heavy......

 

[Sassy69]

120 lbs! Mag, you are my hero!

I was gonna suggest 21's as well -- that's how I "found" my peaks!

 

[CrystalChick]

Sassy, I was doing 21's but I read on Elite that Peaks are really more so your genetics so I stopped doing them

What is your opinion?


Thanks CC

 

[The Shadow]

I am making only very poor gains with my biceps for some time now. I have been stuck at about 120lbs for 6-7 strict reps for a while now. On my last cycle i made only VERY modest gains on my bis and the strength gains i receved have already disappered just two weeks after the cycle.

I cannot understand what may be the problem. Undertraining/overtraining? I dont think so, but what?

Any ideas from anyone would be wonderful!

Switch to a pof routine:

preacher bar curls - 4 sets of 6-8
Incline Curls - 3 sets of 10-12
Concentration Curls 3 sets of 10-12

 

[Sassy69]

Sassy, I was doing 21's but I read on Elite that Peaks are really more so your genetics so I stopped doing them

Then I guess 21's helped expose my awesome genetics!

But I guess to that end, does that mean that at least all non-natural girls have good bi genetics? I've seen novice nattys w/ no biceps, but most other competitors have pretty decently developed biceps. It seems to me that even the most suck-ass genetics can be improved w/ the right training & intensity. True?

 

[Realgains]

Then I guess 21's helped expose my awesome genetics!

But I guess to that end, does that mean that at least all non-natural girls have good bi genetics? I've seen novice nattys w/ no biceps, but most other competitors have pretty decently developed biceps. It seems to me that even the most suck-ass genetics can be improved w/ the right training & intensity. True?

Come on sista!!!!
If you can really do 120 pounds for 7 strict reps then you are a world class power lifter or a very large pro bodybuilder.