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2003/01/23, 11:22 AM
My biceps seem to have hit a road block, between August & October I have gained a 1/2" and have great deffinition and super good peak.
The problem: I have not gained anymore in mass in my biceps in the last 3 mos. I work them once a week w/the following sets.
I always do 6-9 slow reps and always w/heavy weight
3 sets bar curls, and cable tricep ext
3 sets dumbell hammer curls & dumbell kickbacks
2 sets reverse grip barbell curls and lying tricep ext.
Appreciate any advise.
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2003/01/23, 11:33 AM
A few things you could try:
1. if you've been doing this same routine for 3 months, your body has already adapted to it, so change it in any way.
2. split your biceps and triceps training to two different workouts, that is, biceps on one day, triceps another.
3. strict barbell preacher curls.
4. incline alternating dumbbell curls.
Hope that helps...
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Michael
"Trample the weak; hurdle the dead!"
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2003/01/23, 12:18 PM
My biceps (and lats) have really benefited from doing weighted chin-ups. I do 4 reps 125% body weight, then 4 reps +112.5% body weight then reps to failure with no weights, did the trick for me.
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2003/01/23, 07:03 PM
I agree with both posts...Rev is exactly right. I also go along with erirvine on the chins. These have so many benefits, most think of just back. The bonus is increase in arm strength and size.
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The only place success comes before work is in the dictionary!
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2003/02/02, 12:03 PM
they are all right, i mix upo my workout to try to confuse the muscle..to grow faster...it works
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2003/02/03, 02:22 AM
Yes your problem is definitely the "always"!
Listen to the clever people in here and VARY and you'll see.....
Good luck!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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