BIs stuck on tiny 39.5cm!

Remember that your bicep is only two muscles! If you train both to failure you are done and klaar!

And ur Bi size haha can't be takin advice from a guy with smaller Bis thn me!! Haha kidding bra but seriously tht dsnt sound like a workout to me. Do even het a pump from that?

How long should one stick to a certain routine to c if its working or not? Can't be wasting a year before switching btween diff routines...

They reckon every couple of months... but I reckon if you do the same stuff for like a month and are not seeing an improvement change it up. Switch to more reps, lighter weight... heavier weight, lower reps... More exercises... Different exercises...

You also apparently need to try and focus on mind and muscle connection... watched a few vids on youtube by big guys and they reckon the weight is not what it's about... it's about working the muscle to failure.

and yeah... my bi's are bigger ...

ian420 wrote: And ur Bi size haha can't be takin advice from a guy with smaller Bis thn me!! Haha kidding bra but seriously tht dsnt sound like a workout to me. Do even het a pump from that?

Pretty dead after that bro and ofcourse my biceps are bigger than yours!! Hahahaha :lol: My biceps are growing very nicely hey. I find the biggest thing about biceps is negative failure. When I train to positive failure only I see no results.

Pyroclasm wrote:

ian420 wrote: And ur Bi size haha can't be takin advice from a guy with smaller Bis thn me!! Haha kidding bra but seriously tht dsnt sound like a workout to me. Do even het a pump from that?

Pretty dead after that bro and ofcourse my biceps are bigger than yours!! Hahahaha :lol: My biceps are growing very nicely hey. I find the biggest thing about biceps is negative failure. When I train to positive failure only I see no results.

Very good advice. Negative failure is awesome.

I go very heavy one week, 6 reps, same BB and DB asyou pyro. Next week do 12 reps. Man, I tell you, my bi's are kapoet klaar when I am finished.

Mind-muscle connection, postive and negative failure and correct form. And they will grow.

Just help me out quick but what is the difference between negative and positive failure?

Kkkyle wrote: Just help me out quick but what is the difference between negative and positive failure?

This is my understanding:

Positive failure is lifting as many times as you can without cheating...and then done.
Negative failure is lifting as many times as you can and then getting a spotter to lift the weight and you slowly lower the weight... do it until you can no longer slow the downward travel of the weight... you will kak with this one... hahahaha... also known as negatives.

Correct me if I'm wrong but I think its negative is the lowering motion when holding back on the rep and positive is the upward when trying to peak on rep??????? On Failure??

ian420 wrote: Correct me if I'm wrong but I think its negative is the lowering motion when holding back on the rep and positive is the upward when trying to peak on rep???????

Upward movement is the positive part of the movement... Downward movement is the negative part of the movement...

If you are training to failure on positive it means you can no longer move the weight in the positive part of the movement alone.

If you train to failure on the negative motion you can no longer resist the negative movement. I.e. the weight just drops downwards and you can't slow it down.

Lets take bench press for example.

positive failure is where you cant push the weight to the top anymore.

Negative failure is when the weight is at the top and you let it go down slowly. When you cant do that anymore, you ahve reached negative failure. This is how I understand this, but if I am incorrect, please correct me guys.

Warrenpridgeon wrote:

ian420 wrote: Correct me if I'm wrong but I think its negative is the lowering motion when holding back on the rep and positive is the upward when trying to peak on rep???????

Upward movement is the positive part of the movement... Downward movement is the negative part of the movement...

If you are training to failure on positive it means you can no longer move the weight in the positive part of the movement alone.

If you train to failure on the negative motion you can no longer resist the negative movement. I.e. the weight just drops downwards and you can't slow it down.

That's what I was tryin to say! One up

SV wrote: Lets take bench press for example.

positive failure is where you cant push the weight to the top anymore.

Negative failure is when the weight is at the top and you let it go down slowly. When you cant do that anymore, you ahve reached negative failure. This is how I understand this, but if I am incorrect, please correct me guys.

that's also my understanding. It has been said that it's a good way of busting through plateaus with this method... All I know is if I workout like this it's damn sore afterward... the good sore :evil:

Okay yea that was my understanding to, was just a lil unsure.

My biggest problem is I struggle with width on my arms, from the side they look fine but from the front or back they look thin... Haha I cant figure out how get more width.

Kkkyle wrote: Just help me out quick but what is the difference between negative and positive failure?

There are three parts to any exercise- positive motion, the stationary part, and negative motion. Take bicep curls as an example. You will lift the weight up towards your bicep which is the natural upward motion you would think of doing for the exercise. This is positive motion. Then at the top you will pause for a second and squeeze- this is the stationary part and it is the part where you have the most strength. Then when you lower the weight down that is the negative motion.

What happens is that people train e.g bicep curls and they fail completely on the positive motion i.e they can't possibly lift the weight upwards even with a gun to their heads. What they don't realise is that their muscle has more to give! Enter negative failure. Ask a spotter (or cheat) to lift the weight to the top, then lower it slowly. Repeat until negative failure has been achieved. NOW your muscle has truly failed!

Kkkyle wrote: Okay yea that was my understanding to, was just a lil unsure.

My biggest problem is I struggle with width on my arms, from the side they look fine but from the front or back they look thin... Haha I cant figure out how get more width.

Apparently the following will help:
Cross body lifts with biceps... eg Cross body hammers.
And cross body tricep exercises... eg Rope pulldowns sideways...

Pyroclasm wrote:

Kkkyle wrote: Just help me out quick but what is the difference between negative and positive failure?

There are three parts to any exercise- positive motion, the stationary part, and negative motion. Take bicep curls as an example. You will lift the weight up towards your bicep which is the natural upward motion you would think of doing for the exercise. This is positive motion. Then at the top you will pause for a second and squeeze- this is the stationary part and it is the part where you have the most strength. Then when you lower the weight down that is the negative motion.

What happens is that people train e.g bicep curls and they fail completely on the positive motion i.e they can't possibly lift the weight upwards even with a gun to their heads. What they don't realise is that their muscle has more to give! Enter negative failure. Ask a spotter (or cheat) to lift the weight to the top, then lower it slowly. Repeat until negative failure has been achieved. NOW your muscle has truly failed!

@Pyro Bra this is where sufficient/propper training and overtraining is meeting in a HEAD ON smash for me! All this positive negative training makes sense but then again in how many sets reps and different Bi exercises should ths be done with?? Coz I'm doing 5 Bi exercises 3 sets 8 to 12 reps. Last set of each exercise or last set of last exercise and if so which exercise should be last for best negative positive training?? Thank you Sir!

ian420 wrote:

Pyroclasm wrote:

Kkkyle wrote: Just help me out quick but what is the difference between negative and positive failure?

There are three parts to any exercise- positive motion, the stationary part, and negative motion. Take bicep curls as an example. You will lift the weight up towards your bicep which is the natural upward motion you would think of doing for the exercise. This is positive motion. Then at the top you will pause for a second and squeeze- this is the stationary part and it is the part where you have the most strength. Then when you lower the weight down that is the negative motion.

What happens is that people train e.g bicep curls and they fail completely on the positive motion i.e they can't possibly lift the weight upwards even with a gun to their heads. What they don't realise is that their muscle has more to give! Enter negative failure. Ask a spotter (or cheat) to lift the weight to the top, then lower it slowly. Repeat until negative failure has been achieved. NOW your muscle has truly failed!

@Pyro Bra this is where sufficient/propper training and overtraining is meeting in a HEAD ON smash for me! All this positive negative training makes sense but then again in how many sets reps and different Bi exercises should ths be done with?? Coz I'm doing 5 Bi exercises 3 sets 8 to 12 reps. Last set of each exercise or last set of last exercise and if so which exercise should be last for best negative positive training?? Thank you Sir!

There is no real "best" way... because what is best for me, might not be best for you... and what is best for me now probably won't be in 6 months' time again. Change it up. Do negative failure on all your sets for a couple of weeks and see what happens.

Dont over-complicate shite! :woohoo:
Concentrate on a fairly slow controlled down part - Let it take twice as long as up.

ian420 wrote:

Pyroclasm wrote:

Kkkyle wrote: Just help me out quick but what is the difference between negative and positive failure?

There are three parts to any exercise- positive motion, the stationary part, and negative motion. Take bicep curls as an example. You will lift the weight up towards your bicep which is the natural upward motion you would think of doing for the exercise. This is positive motion. Then at the top you will pause for a second and squeeze- this is the stationary part and it is the part where you have the most strength. Then when you lower the weight down that is the negative motion.

What happens is that people train e.g bicep curls and they fail completely on the positive motion i.e they can't possibly lift the weight upwards even with a gun to their heads. What they don't realise is that their muscle has more to give! Enter negative failure. Ask a spotter (or cheat) to lift the weight to the top, then lower it slowly. Repeat until negative failure has been achieved. NOW your muscle has truly failed!

@Pyro Bra this is where sufficient/propper training and overtraining is meeting in a HEAD ON smash for me! All this positive negative training makes sense but then again in how many sets reps and different Bi exercises should ths be done with?? Coz I'm doing 5 Bi exercises 3 sets 8 to 12 reps. Last set of each exercise or last set of last exercise and if so which exercise should be last for best negative positive training?? Thank you Sir!

I do it on the last set of each exercise, because a specific exercise is targeting a specific muscle so for me it makes sure that each muscle is trained to complete failure. To me training two muscles (biceps) in five different ways with so many sets (like you are saying) is what would cause the overtraining, and not the negative failures. I find that proper form is absolutely vital to achieve negative failure though as proper form dictates going down slowly on each rep. I find that if you have proper form then negative failure is very easy to achieve on your last set.

Remember there is no best way like Warrenpidgeon is saying- you need to find what works for you. For me, negative failures is the gospel! Definately something to give a bash if you have hit a plateau. And it's not really rocket science it kinda becomes part of the way you gym.

again, I will focus on compounds here. I have come to learn that you need to keep shit as simple as possible. Struggling with bi's incorporate some weighted chin-ups into your routine. If you cannot do weighted chin-ups...then, well, youve got your answer right there dont you.

I always see people at gym doing these bullshit exercises incorporating different cables, ropes, weight balls etc; without incorporating any of the core compound movements such as squats, deadlifts, chin-ups/pull ups and the bench press. Ask yourself a question; have u ever seen a guy with scrawny legs being able to squat twice his body-weight (with correct form) or a guy benching 1.5 his bodyweight who has small triceps and/or chest. Well the same can be said with deadlifts and chin-ups. Unless you not hitting these mofos hard; you will struggle to make the size and strength gains you so desire. Focus on the chin-ups/deadlifts, followed by a few basic sets of barbell curls, and forget the spider curls, reverse curls, supermans and all the other crap being fed by Mens Health and all these other bs fitness magazines.

OK! Kicked off with some Bis this week and thought I'd give the Negatives a go!! Took a lighter weight and propper form allowing to stretch the Bi to the max at the bottom of every rep and sqeeuzing the living crap out of them at the top of the rep. Did my 5 exercises as usual BUT at the end of 3rd set threw in the negatives and let me tell u it was hell!! Had to cope without my partner!! Did like 6-8negative each Bi in 2 exercises preacher and hammers but did the hammers on bench. I was moaning like a b!t€H!!!!! This morning felt like the morning after my 1st Bi exercise

Good, well done. Now you are doing it right. Form and control is everything

For sure!! Starting next cycle and can't wait to see if new routine will pack on some size!!

Was wondering if I should switch it next week and do it with 2 other bi exercises and then do a straight routine the 3rd week. Keep doing it till I see progress or only use it once a while as as shocker?