BIs stuck on tiny 39.5cm!

Sup Guys! Having probs with Bis as they've been stuck on a tiny 39.5cm flexed for the past 6months. Even after cycle they look like they ddnt grow much! Back shoulders and chest are poppin and looking good but eish the stubborn bis are getting to me! Off cycle for a while now and strength is back feeling like I'm ON! Once again only Bis lacking strength! Been up and down excersises and cuurently back on the Big 5 hammers standing EZ concentrated curls seated curls and preacher curls and chin ups here and there. Any advice? I'm getting that "out of porportion feeling"

Whats your stats? (Edit) sorry see you did post your bicep routine.


Il post my current bicep workout, maybe all you need is to mix it up a bit.

Standing alternating dumbell curls, elbows close to body almost infront- 4sets, 8reps

Standing ez bar curls- 4sets, 8reps

Hammer curls on cable machine with rope attachment- 4sets 8reps drop sets

Reverse grip preacher curls- 8reps 4sets either alone or super set with normal preacher curls.

Age 29
Weight 93kgs
Height 1.89m
Bf ±18-20%

After warm up
Standing Ez bar 4x6-10reps
Seated hammers 3X "
Preacher curls 3x "
Concentrated curls 3x "
Reverse grip pull ups 3x failure

To give u an idea iv been on 40-45kgs on EZ Bar for round 5 or 6 months just can't seem to go heavier!!!!

Edited my previous post sorry

Any advice on tri training? Iv been mixing them up as there is a little shithouse full of excercises for tris and I can't seem to point out the ones that really get them to grow! Maybe u can throw in a bonus consisting of a killer tri routine? O ja and tris once or twice a week? I go for chest tris on monday and shoulders and tris on friday? Is this over training as my tris seems to recover quik

Personally i wont do triceps twice a week.

I changed my tricep workout yesterday again and im really feeling it today.

Nose breakers (skull crushers) or tricep pushdowns( alternate week to week) - 4sets 8reps

Seated Single dumbbel tricep extension (both arms) super set with alternating seated one armed tricep extensions. - 3sets 8reps - also try and lower and raise the dumbbell further away from the back of the head keeping the elbows closer together, this takes of the weight from the delts and puts it on the tricep.

Then either weighted dips or dips machine- 4sets, 8reps

Close grip seated bench press machine- 3sets, 8reps

Tricep push downs with rope attachment- 4sets 8reps drop set.



Hope it helps.

ian420 wrote: ......To give u an idea iv been on 40-45kgs on EZ Bar for round 5 or 6 months just can't seem to go heavier!!!!

Eish!

Stop working every muscle except the Bi.
Leave your ego at the door and work the muscle you intend with a lower weight. Last night i did curls with a 20Kg bar and im hurting today.

Its got nothing to do with ego brotha man its about what I feel comfortable with. I didn't say I was doing all sets with 45kgs. Tried going lighter sets and sure hurts the next day. I was try and put in light and heavy sets to try and confuse the muscle. I know they don't have brains so they can't be confused but u get what I'm trying to say. Was thinking of going lihgt for a month with proper form and see how that works out. I seriously need to get this sorted as I'm planning on next cycle in about a month and don't want to get stuck on Bis again

Focus less on weight and more on form and intensity. You want growth not strength. Yes one comes with the other but training specifically for each of those is very different. Idea is to fatigue ur muscle to spur growth not to deplete ur energy before the muscle is depleted

Listen to dr.MCJ :whistle:

VonD wrote: Listen to dr.MCJ :whistle:

Lmga

How much weight did you gain from your in this time period? Bi's are one of your smallest muscles so dont expect crazy size gains unless you're making crazy weight and strength gains. If your delts and pecs are "popping" and your arm size has stayed the same you need to evaluate your form on the compound exercises coz at the very least your triceps should also be "popping"

Deadgoat wrote: How much weight did you gain from your in this time period? Bi's are one of your smallest muscles so dont expect crazy size gains unless you're making crazy weight and strength gains. If your delts and pecs are "popping" and your arm size has stayed the same you need to evaluate your form on the compound exercises coz at the very least your triceps should also be "popping"

Its alive!

MCJ wrote: Its alive!

Its good to be back

Went from 87 to 96 dropped back to 93

ian420 wrote: Sup Guys! Having probs with Bis as they've been stuck on a tiny 39.5cm flexed for the past 6months. Even after cycle they look like they ddnt grow much! Back shoulders and chest are poppin and looking good but eish the stubborn bis are getting to me! Off cycle for a while now and strength is back feeling like I'm ON! Once again only Bis lacking strength! Been up and down excersises and cuurently back on the Big 5 hammers standing EZ concentrated curls seated curls and preacher curls and chin ups here and there. Any advice? I'm getting that "out of porportion feeling"

why dont you just change up your routine abit. you dont need to use anybodies specifically just put in some new routines maybe supersets and dropsets. i love doing that on my bi's it destroys :silly:

Listen to this guy.

Listen to? I'm tryin to stick to my current weight and tryin to cut down round my waist coz of years of excesiv beer drinking! With size comes weight? No weight gain no size gain? So what now???

You can pick up the heaviest weight, but if you have no form it helps absolutely buggerall.

Get your form right, then increase weight. Then only will you grow. End of story. And no hip-swinging to get the weight momentum up. Stand still and just contract biceps, take 4 seconds for the curl and 4 seconds for the weight to go back to starting position, elbows straight.

Now you make the decision to keep eating at a healthy deficit - with enough protein, carbs and fats to keep you satisfied and keep as much muscle as possible - and shred your BF to where you want it and THEN you clean bulk chow down and build up.

OR

You start eating more now and clean bulk and build more muscle and then start a cut later.

Or you can experiment with IF and carb cycling...maybe limit your weekly carb load durng the week on most days and on Bicep days you pack it in pre and post workout? I dunno...something to play around with.

Not impossible to build muscle while shredding...just depends on the deficit of your calories.

Anyone else jump in here if I got my thinking wrong...

Orihalcon wrote: Now you make the decision to keep eating at a healthy deficit - with enough protein, carbs and fats to keep you satisfied and keep as much muscle as possible - and shred your BF to where you want it and THEN you clean bulk chow down and build up.

OR

You start eating more now and clean bulk and build more muscle and then start a cut later.

Or you can experiment with IF and carb cycling...maybe limit your weekly carb load durng the week on most days and on Bicep days you pack it in pre and post workout? I dunno...something to play around with.

Not impossible to build muscle while shredding...just depends on the deficit of your calories.

Anyone else jump in here if I got my thinking wrong...

If you get your diet spot on there is no reason you can't pack on muscle and lose fat at the same time. That is what I am doing atm. In terms of his diet he is growing so that means his diet is fine. I.m.o 99% of complaints about muscle growth in specific areas is poor form or overtraining, and not genetics, especially when it comes to biceps!

My two cents.... would like to know if you doing enough compound lifts. More deadlifts, pull-ups and rows will also pack some good muscle on bi's, provided taht form is good of course!!!

Pretty much doing all of above except for deadlifts coz of a bad lower back. Iv been tryiing to figure out mayb I'm overtraining bis and not undertraing. How would I know if I'm overtraining?? Lol another couple of cents maybe??

ian420 wrote: Pretty much doing all of above except for deadlifts coz of a bad lower back. Iv been tryiing to figure out mayb I'm overtraining bis and not undertraing. How would I know if I'm overtraining?? Lol another couple of cents maybe??

Its always a bit of a toughie when there is a lagging bodypart; it could be a matter of overtraining; poor form during a routine etc..However, if you are gradually increasing strength on that bodypart, then overtarining shouldn't be a major factor as this usually leads to stunted growth and performance.

I think you are overtraining!

Here is an example of my routine in strength week:
Warm up: 2xStanding BB Curls x12

Working:
3xStanding BB Curls x6
3xAlternating DB Curls x6

Done!