Thread: lagging bieceps.

fredy196 welcome to IM!

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Originally Posted by fredy196

hi ive got a problem,my bieceps wont grow.ive been working out hard for nearly 2 years now, im just 168 pounds,5ft 8inch tall. i can bar curl for 3sets of 8 at 90pounds and alt dumbell at 40 pounds. should i try to go heavier or go lighter and try get a better pump. my arms measure 14inch.any advise pleese.

Is your form good? A lot of weight with bad form isn't something to be proud of. Even I know that. Good form meaning you don't throw your back into the curl, use your shoulder, swing you hips, anything like that helping you get the weight up is bad.

I can't really answer your question due to my lack of knowledge since I'm sixteen. But I can tell you a great workout for you biceps. Sitting hammer curls. Find a bench or chair to sit at and do hammer curls very slowly with light weight and go about halfway up. This should add more peak to your bicep. I can explain why if you'd like.

I do 3 sets of 10, I'd try that. I've heard theories and rumors that sets of 15 for this particular workout will help faster but I'm not sold on it. Make sure to try isolate (only use) your arm. Not throw your back, hips, or shoulder into it. Keep a straight back when sitting as well.

thanks for your input nick, my forms pretty good but ill keep my eye on it .cheers.

cheers richard, i didunt mean 3 sets and thats it,i work up to that with lighter sets then do other stuff as well,im just maxed out at that weight wish i think is plenty for my size. plus my age might well be a consern being 45. and your right my diet sucks.

Originally Posted by fredy196

cheers richard, i didunt mean 3 sets and thats it,i work up to that with lighter sets then do other stuff as well,im just maxed out at that weight wish i think is plenty for my size. plus my age might well be a consern being 45. and your right my diet sucks.

Change up your diet. For sure. The diet I'm on has me eating half my weigh in carbs and 100% of my weight in protein. It's done wonders. Plus it's not that hard. I like almost all the food I eat. I found the diet from a post somewhere on this website. Here it is.

Do you take any pre-workout products such as pills or a drink? I do and I lift longer, harder, focus better, and do more weight. More weight = bigger muscles = more calories burned naturally. If you don't I'd recommend finding some pre-workout product to take. Just a personal preference. Also I drink a protein shake after my workout. But I'm sure you've heard that before.

I found the best response when I was doing 21's: w/ a bar (I use ezbar):

1 set =
7 reps bottom to mid range
7 reps mid to top range
7 reps full ROM

x 3

Also to a point it can be genetic - biceps, or at least peaks, are one of my genetic gifts, but my triceps are almsot like a genetic joke - they dont' have the size my bis do, and they also hold water like a mudda.

Originally Posted by sassy69

I found the best response when I was doing 21's: w/ a bar (I use ezbar):

1 set =
7 reps bottom to mid range
7 reps mid to top range
7 reps full ROM

x 3

Also to a point it can be genetic - biceps, or at least peaks, are one of my genetic gifts, but my triceps are almsot like a genetic joke - they dont' have the size my bis do, and they also hold water like a mudda.

I've heard that is good from friend but those friends don't know much about working out. Now that I've seen it from here I think I'll try it. Fredy I'd try it too if I were you.

Same here dude, my biceps are one of my good genetic gifts, my tris.....not so much.

Originally Posted by N_I_C_K

I've heard that is good from friend but those friends don't know much about working out. Now that I've seen it from here I think I'll try it. Fredy I'd try it too if I were you.

Same here dude, my biceps are one of my good genetic gifts, my tris.....not so much.

I tend to include bis w/ back (Pull day) so my bicep work is done after the heavy back work as:
super:
- ezbar 21's
- DB hammer curls
seated full ROM DB curl
high cable bis

I've had tendonitis problems for the last few years and haven't been able to lift as heavy as I'd like, but I work on getting a really good contraction and full ROM motion. The exercises that really hit that are the 21s and the seated DB curls and then I burn it out w/ cable bis.

Welcome to the forum!

best-regards

wp

Originally Posted by sassy69

I tend to include bis w/ back (Pull day) so my bicep work is done after the heavy back work as:
super:
- ezbar 21's
- DB hammer curls
seated full ROM DB curl
high cable bis

I've had tendonitis problems for the last few years and haven't been able to lift as heavy as I'd like, but I work on getting a really good contraction and full ROM motion. The exercises that really hit that are the 21s and the seated DB curls and then I burn it out w/ cable bis.

Great to know. I'll be sure to try it than.

I do back and biceps on the same day (pull) just like you do. I do fore arms though.

Originally Posted by N_I_C_K

Great to know. I'll be sure to try it than.

I do back and biceps on the same day (pull) just like you do. I do fore arms though.

I'm curious why you'd do arms first? Does it affect the quality of your bigger muscle pulls?

Originally Posted by sassy69

I'm curious why you'd do arms first? Does it affect the quality of your bigger muscle pulls?

I can't really say because I've never done back first. When I do back though it's not like I struggle because my biceps are tired. I've just seemed to do biceps first naturally. The first time I really started working out was with my dad and he did it that way so I just took after him. Never really thought about it ya know?

Originally Posted by sassy69

I'm curious why you'd do arms first? Does it affect the quality of your bigger muscle pulls?

thanks for your input, ive been doing bieceps on there own blasting them for an hour every way you can think off,dya think doing back with them could help.?

Eat and you will grow.

Originally Posted by fredy196

thanks for your input, ive been doing bieceps on there own blasting them for an hour every way you can think off,dya think doing back with them could help.?

Working your back is a 'pull' workout so yes, I believe doing back will help work your biceps. I don't think it will be the key to getting the biceps your looking for though.

Make sure to get a lot of protein in your diet.

Everyone knows how to work biceps! Its the simplest joint in my opinion. THe question is what does your diet look like? Post up what your typical day of eating looks like and I bet we'll see why you can't "grow"... You grow in those 23.5 or so hours at home, not that 1 or 1.5 at the gym!