I have been working out for almost 5 years now. I'm 23, 5'11, 185. My biceps will not grow. I have tried heavy lifting more than once a week. Ive also done once a week so i dont kill my bicep muscle. nothing has been working. I have big chest, triceps, shoulders, but my back and BICEPS are not improving. I would appreciate any recommendations because it's frustrating working out really hard and seeing no gains in my back and biceps. thank you in advance. Please help me out
Help with biceps please!!!!
- Thread starter al_87
- Start date
Repo
P.S.L. Representative
I would try doing what is called a "rest pause" technique - if you haven't already done so.
This is where you use a weight that you can only lift one time.
After your first rep - pause and catch your breath for 5-10 seconds - try and get 5-10 reps out with this weight you would normally only be able to do one time.
Only do one set to complete failure - if it's done right you wont want to do another set.
If you want to do another set - the intensity wasn't high enough - only hit these each body part once a week.
The only downside is that it's very hard on your body.
This always works great for me.
Repo
P.S.L. Representative
Yes only one set to complete failure - this was Mike Mentzers technique and is what Dorian Yates followed except Dorian usually did two sets I believe.
I would do one or two light sets first just to warm up the muscle.
When I was younger and all natural - many people swore I was on gear - my gains shot through the roof when I started this.
Keep a running log on your weights and reps - and push yourself to beat the previous weeks lifts like your life depends on it.
I have some body parts that are hard for me as well - except my bicep's grow grow easy with this method.
You just have to remember you grow when you rest.
I should also mention this is tough on your system because of the high intensity - so I'll also do something similar where the weights are a little less and the reps are a little more - without the rest pause.
Pinnacle@Rep
Muscles can't stop this..
Repo gives good advise! Try this one on for size!!!
Go online and look up Versa Grips Pro series. Get these straps, get used to them, as they feel awkward at first, then give it a good year working out with these straps with just about any exercises you desire and unless you're just a genetic mess I promise your back and biceps will bloom.
Start off with heavier exercises because that is when you're fresh and can lift the most so for example standing bentbar barbell bicep curls is an exercise that can incorporate alot of weight!!! Bent over dumbell rows is easier on your back and with these straps you should be able to get on biceps 4-6 reps of 140lbs for 4 sets, and that would be on first exercise. For dumbell rows with the straps you should be doing 4-6 reps with a 150lb dumbell. Maybe the weight is off for you but if you been workin out for 5 years and hittin it hard then there shouldn't be a lack of strength in your bi's it should just be a grip problem!
I got to the point that by grip was holding me back! I mean lets be honest, the first thing in the pull muscles is the fingers! Fortunately for push muscles we can put the load directly on the wrist therefore bypassing the fingers and their feeble muscles.
These straps will make it necessary for u to focus extra on forearms alone but some people just can't get what their bi's and back are capable of past their fingers and the muscles in them.
Just believe me and get the straps, not the wrap strap cloth shit, get the
Versa Grips Pro Series!!!
Do what Repo says or your own program and forget about it for a year or so and then bring the subject back up to yourself and measure your arms and back span and I will bet you your shit is waaaaaaay bigger!
I have a pull muscle oversize problem now where I've been using these straps for 7 years now and now my problem has reversed.
peter north
The Legend
versa grip pro series!!! i have heard many a sales pitch, but damn, you should be on infomercials dude haha
IMO biceps grow best with light weight and keeping tension in them through the entire rep... biceps are pretty damn small... Most of the time people are slinging around 90lb db's they are barely working their biceps and getting their shoulders in the mix... try isolating with light weight... just my 2 cents!
Pinnacle@Rep
Muscles can't stop this..
Ha! I did sound like a salesman didn't I?? lol... Well I fucking love those things and really honestly they are the contributor to my pull muscles being much larger than they used to be.
Maybe if I really was good at sales like it sounded like I was I wouldn't be so damn broke!!!
Turtleneck1971
Active member
Isolation exercises are definately a booster to bi's but I personally like to do a few heavy sets and then do a couple isolation sets to finish them off. You have to remember that biceps are alot like calves and you either have them or you don't.
Thanks again for the comments. I ordered my versa grips already lol I'm gonna try these babies out. I had one question though since you've been very helpful. What's an ideal weekly back and biceps workout you would recommend. Usually i'm in the gym monday (chest/triceps), Tuesday Cardio, wenesday (shoulder/biceps), thurs Cardio/abs, Friday (back, abs), saturday (legs). I feel like a need a better bicep and back program though. I guess for biceps i'll be doing the one really heavy set you guys were talking about, but i feel like one set all week isnt enough. for back i'm not sure what i'll be doing. please let me know. thanks
Pinnacle@Rep
Muscles can't stop this..
Well bro, there are a million different opinions out there and some work for some and others for others....
This is a long term game and you have to be willing to try certain things for months even years to see noticeable results. Example, I tried this routine out and after a couple months I didn't see a lot and now I swear by it!
Try this for two AAS cycles. This is not a big bulker but it's more for a lean mass building.
Mon- Chest, Back, Traps
Tue- Biceps,Triceps, Shoulders
Wed-Quads, Hams, Calves
Thur-Back, Chest, Traps
Fri- Triceps, Biceps, Shoulders
Sat- Hams, Quads, Calves
On first sets I would do, safe, but heavy getting only 4-6 reps and be at failure. Second sets moderately heavy but worn out from the very heavy first sets getting 6-8 reps and be at failure. And finally the last round of sets getting 8-10 reps with weight being isolated and controlled with good squeezing at appex of flexion or extension.
That will make 3 different groups of exercises for each muscle at 4 sets a peice. This would be overworking for most people but I love this.
Every two months of this I will do a month worth of relatively the same setup only I work all of the muscles in the Mon block Chest Back and Traps superseted all at once. Same for Tue Wed Thur Fri and Sat. Meaning Do an exercise for Chest and move immediately to Back then to Traps and then rest 60-90 sec and do it again, shocking the muscles pretty good.
Like I said, this is not for most ppl and would not be recomended for most but I don't want to be 300lbs either. This with the supersetting of major muscles together builds me endurance and stamina to no extent and with the mostly low reps heavier weight it builds a moderately bulky look too without sacrificing good definition. Diet has to be in good order though otherwise you will drop weight.
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