posted August 09, 2000 10:25 PM            

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I might get flamed for this msg but.. i need some advice. for starters, my biceps never get sore. I use to do ALOT on biceps, i figured this was the problem so I start doing less. 3 excercises/3 sets per excercise and heavy weight. my chest grows fine, legs grow fine, but i can't seem to get my lats, bi's and tri's to catch up to the rest of my body. I don't think working them more often helps, i dunno what to do.

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posted August 09, 2000 10:36 PM            

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Try doing either drop sets (go to failure with a weight, then take off some, keep going, etc.) or super sets (do a set of triceps, then a set of biceps--pushdowns, then bb curls, etc.). Those are two good plateau busters I think. Other than that, just keep hittin' 'em hard, evetually they'll be forced to respond!

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GIG 'EM,
Badkins21 $$

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posted August 09, 2000 10:42 PM            

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Variation is the key to breaking plateus... change your work out and try different techniques each time. I suggest you hit em hard with the standing bicep curl and preacher curl... i think those two will always make you grow... just keep changing the wieghts on them.

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posted August 09, 2000 10:47 PM            

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This is what i've been doing for the past 2 weeks. incline dumbell curls 3 sets, standing barbell curls, and preacher curls. all w/ as heavy weight as i can go. What about bicep soreness? Every other body part usually gets sore except for bi's and my shoulders.

[This message has been edited by Spunky (edited August 09, 2000).]

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posted August 09, 2000 10:51 PM            

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dam spunky!! i have the same problem!! my biceps just dont get shot ever for shit!!! my arms lack while the rest of my body grows dramatically, only difference between me and you is that my lats grow tramendously

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posted August 09, 2000 10:55 PM            

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last time i felt my bis get sore was when i was out of the gym for a week. went back and blasted my bi's. they were a little tender the next day but nothing i'd call sore. my legs get so sore i can hardly walk. chest gets sore to the touch. tri's the same way

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posted August 09, 2000 11:02 PM            

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I have the same problem BUMP.

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posted August 09, 2000 11:07 PM            

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try doing preachers, about 6 or 7 sets as absolutely heavy as you can, for your first set so all your energy goes into them. Then do reverse preachers about 4 or 5 sets as heavy as you can. Then do your alternate dumbbell 3 sets, barbell 3 sets and/or concentration curls 3 sets.
this kills my biceps for about a week.

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posted August 09, 2000 11:24 PM         

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i stayed off my bi's for 1 complete month.. guess what they grew 1/2 inch. then when i came back it wasa shock to them again and they grew! also incorperate vertical preaches into the workout. it will build the bottom head of the bicep so when you stike a pose your bicep will "ball-up" nicer. try it it worked for me. good luck

CrazyGrowth

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posted August 09, 2000 11:26 PM            

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vertical preachers? explain

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posted August 10, 2000 12:59 PM            

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Try cutting almost all direct bicep work for a month or so. Seriously! Just hit 'em hard on back day and maybe throw in a couple sets of standing curls...

Lately I've been doing weighted pullups/chins and bent over rows on back day, and my bis are toast! (They're still sore today (Thursday) from my workout on Saturday)

I should mention that I'm still natural at this point, though, and seem to do better on a moderately low training volume.

If you don't want to try the lower volume route, try doing 21's on an incline bench... Yeeeeoooowwcchhh!

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posted August 10, 2000 01:05 PM         

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Spunky:Vertical preachers just implies the padding angle that your arms are resting on.Vertical means the pad(and therefor your arms)are straight up and down as opposed to an angle.

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posted August 10, 2000 07:50 PM            

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do double and triple drop sets,supersets, giant sets,etc youll get sore if the intensity is there.

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posted August 10, 2000 11:16 PM            

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I've never really gone very intense on my bi's, i've always thought of that as used for cutting them more then gaining alot of size. I rest 2-3 min between sets and do as heavy weight as I can do for 10-12 reps, then 6-8 reps, then 3-4 reps for last set on each exercise. It use to get me sore, not anymore. Im gonna take about 3 weeks off and just hit biceps whenever i work back. Maybe this will give my bi's time to rest and possibly grow in the meantime.

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