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| Author | Topic: stubborn fu**ing biceps | ||
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Amateur Bodybuilder 
Posts: 73 |
fellas... i have the hardest time putting mass and peak on my biceps anyone have a routine that they feel is extremely effective??? Please help!!!! Mike     | ||
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Amateur Bodybuilder
Posts: 71 |
Hey, I am in the same situation as you. I dont know what height you are but this could have something to do with it. I am 6'5 and in order to make my arms look even remotely big I am gonna need to top the scales at 300lbs. Currently 235lbs. It takes time just train them on the same day as back and only once a wk. See if that works. Could also be genetics | ||
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Amateur Bodybuilder
Posts: 106 |
Keep training them religously. Like all lagging bodyparts they will eventually come around. I'm not very happy with my bi's. They are big, but they don't seem to have the peak that I'm looking for. Try doing 2 sets of heavy exercises like Barbell curls, preacher curls, etc. 1 set @ 8, 2nd set @ 6, 3rd set @ 4-6 reps. For my last exercise I perform a cable movement, like lying on the floor using the low pulley,and doing curls this way. I do two sets,and then immediately go right into 21's on that set. Keep your bicep training short and intense. After doing three exercises, you shouldn't feel like doing anything else to your bi's, and if you do, you didn't train them hard enough.. My bicep routine doesn't take more than 20-25 minutes max. ------------------ | ||
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Elite Bodybuilder 
Posts: 1218 |
Rocco, but 21's will do nothing for size, sure you could a hell of a pump, but growth ? ------------------ Don't look back, life is too short | ||
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Amateur Bodybuilder
Posts: 73 |
Do mine on back day - Usually do 3 back exercises and 2 for bi's. Heavy barbell curls and preacher curls. 3 sets each 6-8 reps. My arms overtrain easily and I used to fall into the trap of trying to do like 5 exercises for bi's alone so I had to change up and just put everything I had into those 6 sets. Been workin good so far. | ||
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Pro Bodybuilder 
Posts: 351 |
GONNA IT COULD BE A NUMBER OF THINGS. DEPENDING ON HOW OFTEN YOU TRAIN YOUR BI'S IT COULD BE OVERTRAINING. MAKE SURE YOU ARE USING GOOD FORM. THAT IS ONE OF THE THINGS I ALWAYS SEE PEOPLE IN THE GYM DOING. THEY TRY TO DO BARBELL CURLS WITH HIGH WEIGHT BUT THEY THROW THEIR WHOLE BODY AROUND TO GET THE WEIGHT UP. GOOD LUCK....ZEUS13 | ||
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Amateur Bodybuilder
Posts: 106 |
Jeff, Why will this do nothing for growth? ------------------ | ||
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Amateur Bodybuilder
Posts: 217 |
Try doing 4 sets of incline curls(6-8 reps) suppersetted with 4 sets of straight-bar curls(10-12 reps). Catch your breath and finish off with 4 sets on concentration curls (10-12 SLOW reps). I guarantee improvement. ------------------ The moral? It doesn't matter whether you are a lion or a gazelle, when the sun comes up - you had better be running. | ||
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Amateur Bodybuilder
Posts: 154 |
i am one of the fortunate ones. i am 5 foot 8 with 18 inch arms. thats one muscle i have had to work hard for. what i have done with my hardgainer clients, is throw tri-sets(3 mvmts. back to back) and giant sets(4 mvmts back to back). try ez curls, standing alt. d.bells,preacher w/ez curl, hammer curls, heavy cable curls, and for a peaking try lying cable bicep curls(lying on a bench curling a cable right at your forehead robbie robinson swears by them) make sure you get slow negs. on all your reps. if these dont shock your muscles, nothing will! good luck!!! ------------------ | ||
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Amateur Bodybuilder
Posts: 255 |
Sometimes its better not to train bi's or tri's at all, they get enough work thoughout the week. I tried this and am very pleased with the results. Sometimes, ill do one or 2 sets at the end of the workout, but thats it. Just a suggestion. | ||
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Amateur Bodybuilder
Posts: 274 |
Same here freakdaddy, i also have 18" arms on a cold flex. The only thing, is that my triceps are great, but i feel my biceps could be a lot better, maybe adding another 1/2 to 1" on my arms. I am doing everything i can to bump them up, and its slowly working. Im doing barbell curls, preachers, dumbells, and standing cable curls to finish it off, for that extra peak. I started to lower the weight and concentrate on my form, and have gotten better results. ------------------ | ||
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Elite Bodybuilder
Posts: 603 |
21's do work for muscle fatigue and growth! Why wouldn't they? If done properly you can yield great results from these as a finishing exercise for arms, or any workout. ------------------ Rock On! | ||
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Cool Novice 
Posts: 26 |
just to add an extra 2 cents... if you don't have a peak.. you're probably not going to get one... you can get them to grow larger and fuller... but a high peak is in your genetics.. either you have one.. or you don't.. at least.. that's what it says in my myology book.. you can't shape a muscle... but you can make it grow.. it's same is predetermined by your genetics | ||
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Pro Bodybuilder
Posts: 595 |
one thing that has been overlooked is the simple apsect of body growth...do squats, deadlifts, bench presses as the core of your workout...every muscle will grow...then to grow the biceps use the heavy barbell curls...pick a weight for 5x10...each week increase the weight 10 lbs...in a month or two you will get like 2-3 reps on each set...your bi's will be bigger, GUARANTEED! | ||
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Elite Bodybuilder
Posts: 1097 |
I have the worst time putting size onto my biceps. So I usually do a few bi workouts during the week. Last night I pounded out chest and tris. Before I left, I did concentration curls with 35 until failure, waited 2 minutes, then 30, then 25, then 20, all to failure. My biceps are hurting today. try training them a little all the time. and then blast them one day a week. | ||
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Guru 
Posts: 2913 |
I had the same problem, moving bi's to the first lift of the week, and keeping them by themselves has helped GREATLY! Slopain | ||
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Pro Bodybuilder
Posts: 367 |
i am 5'6" i only have 16.25" arms....alot of times, the pull ups can work out my bi's very well, another words; do bi's on back day | ||
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Elite Bodybuilder
Posts: 1218 |
Well Rocco, when doing 21's you use a lighter weight. And exercicing the bi's for 21 reps at a time (i agree 3x7 but still), it is more for shape. Of course i could be wrong but when i used to do them (prior my first cycle), i didn't gain anything on it. ------------------ Don't look back, life is too short | ||
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Amateur Bodybuilder
Posts: 166 |
Hey Jeff, i see your point but my bis get swoll as fuck after 21s. I dont see why they wouldnt grow. If they are hella hard ass burning 21s where you feel like your arms are gonna pop, they gotts to grow. I was laggin for awhile, then i swithced to superseting standing barbell and preacher curls instead of doing concentration and seated machine curls. I throw in a set of 21s at the end and i have already notices a big difference. | ||
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Amateur Bodybuilder
Posts: 108 |
I have the same problem...It more than likely is genetics ------------------ | ||
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Cool Novice
Posts: 34 |
try injecting them. i used to have a hard time and im sure some of the guys here dont believe in site inj. but ive put 2inchs onmy arms over the last 5mnths. ultragan 100 1/2 each bi once a week. MM | ||
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Amateur Bodybuilder
Posts: 73 |
thanks brothers for all of the help...anyone think there is anything to site injection??? | ||
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Amateur Bodybuilder
Posts: 51 |
I had trouble for quite awhile putting size on the bi's. I went to an every three day routine, always doing biceps after a major (back, shoulders or chest). I alternate a very heavy day follwoed by a moderate (not light) day. Always the major focus on the negative. Have had outstanding results over the last three months. May be worth trying if other routines have failed despite good intensity, form, etc. Good luck. ------------------ | ||
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Amateur Bodybuilder
Posts: 106 |
Jeff- This point is really not worth arguing over, but if you notice 21's are not the staple of the workout, they are the very last set for my bi workout. The main staples consist of basic heavy sets. The 21 was just thrown in there as a way of making someone finish off their workout with intensity. If you had just finished a set of barbell curls and truly pushed the muscle to failure, then strip the weight by 50% and crank out a 21, why wouldn't this stimulate some degree of growth? Your still breaking down the microfibers.. I do not follow this routine on every bi workout it is just one of many that I use. My own personal opinion is that 21's are a great way to ensure that I have pushed myself to the end of my workouts, I use them for training tri's, and even shoulders as well. Just my opinion, if someone doesn't feel they are beneficial, then there certainly entitled to not do them...... With all of the pgaf2 you have running through you, then you probably would not benefit from 21's LOL ------------------ [This message has been edited by Rocco (edited November 03, 2000).] | ||
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Amateur Bodybuilder
Posts: 51 |
did you guys ever consider Synthol? (pump n pose).......i just got 2 bottles in and i'm hitting my side and rear delts first, since they are by FAR my weakest bodypart. after that, i'm hitting my biceps. you cant do more than one bodypart at a time with synthol because it wont be as effective. why? i dont know. i'll let ya know my results when i'm thru bros. PEACE THE EXTREME
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Pro Bodybuilder
Posts: 484 |
Just switched to Bi's, Tri's and forearms, same day split. Great results. I've been doing weighted dips, 8 reps, wait one min and go do 8 reps seated dumbell curls. Wait one min and go back to weighted dips. Do 8 sets of eight reps of both curls and dips, alternating between exercises and taking the important minute rest. Here's the kicker. Pick a weight you can use for the entire exercise. Not too heavy, and finally, hold the negative for 5 count on the way down. Trust me, do this work out for two weeks and let me know how you feel. | ||
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Pro Bodybuilder
Posts: 375 |
I had weak biceps too, until I started this routine, they have peaked a little more and have grown some too. 1. Barbell curls-4 sets-10,8,8,6 2. Preacher curls-4 sets-8,8,8,6 3. Incline dumbell curls-3 sets-10,10,8 Try this for a month and see what happens, it worked for me, but everyone is different | ||
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Amateur Bodybuilder
Posts: 166 |
Extreme, I hope your not serious with the synthol shit. Why the hell would you wanna use that shit? I think it would suck to have a shirt full of oil instead of muscle. [This message has been edited by bigrand (edited November 05, 2000).] | ||
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Novice 
Posts: 6 |
I have added almost an inch to my stubborn biceps by taxing the hell out them for 8 weeks doing only 6 sets, including warm up, for 1 rep(singles)on the preacher bench. No roids either. Not bad for only six total reps per week. | ||
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Amateur Bodybuilder
Posts: 91 |
Pick a routine, or a series of 3 week routines that sound extremely hard. Switch every three weeks to something new. Arms adjust the weights and such very easily. Never let them adapt. B True | ||
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Cool Novice
Posts: 24 |
Biceps are the most difficult bodypart for me. I always use strict form in working every bodypart....except biceps. I have found that I have to 'cheat' a little to get past the breaking point to get the squeeze at the top of the movement. I used to just stop the set when I couldn't lift with good form and my bi's were never sore the next day. I'm always sore the next day now. | ||
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Amateur Bodybuilder
Posts: 179 |
Hope this is a unisex post.  My bi's started to peak nicely when I started training to failure. Loosened my grip on the hammerstrength curl machine to the point that my hands are open with fingers out for the majority of the curl. I also do a set or two of barbell curls on off days. They really popped out within a month or two of this. | ||
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Amateur Bodybuilder
Posts: 220 |
less is more... I do bi's after back (2x week)..maybe two sets of barbell curls (6-10 reps failure) and two sets of seated dumbell curls and I'm done...8 working sets of bi's per week... works for me | ||
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Elite Bodybuilder
Posts: 712 |
a peak in your biceps is genetic you can make the muscle bigger but u cant shape it to get a peak,either u have it genetically or you dont,my bi's are shit i hardly even notice them because most my arm is tri's ------------------ | ||
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Pro Bodybuilder
Posts: 365 |
Form is most important when training bis....most any routine, as long as you are not overtraining, will work. Most people who complain about their bis have horrible form in the gym. I don't know you, so I don't know if this is the problem, but most guys like to grab 80lb dumbells and swing them around and arch their back and stand on their tip toes when curling.....you can't train bis explosively either....just nice controlled, slow, smooth movements and concentrate hard on feeling the muscle flex. |
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posted November 02, 2000 02:34 AM
