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no bicep gain?
i've looked for solutions and tried a lot of different exercises but nothing seems to work. i used to be able to bb curl 80 or 90 lbs easy and now i struggle with 60 70 after stopping for so long. but even after a hard workout the next day my biceps are never sore and i feel like i've accomplished nothing. i dont know how to get them back into the shape they were; any advice would be greatly appreciated. im 6 ft 140 lbs. also i dont have problems with getting growth/soreness in any other muscles, and its been a problem for abt 6 months now
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3 x 10 DB 30/35 lb curl, 3 x 10 BB palms out 50lb, 3 x 10 DB 35 curl across chest, 3 x 21 BB of the 7 lower 7 upper 7 full range. other than that whatever i feel like during the day bcuz i've tried to experiment different exercises
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Don't say growth/soreness as if they're similar. They're not. I VERY rarely get sore, and I still grow. You also can't measure growth based on a few workouts and "feeling". If you're lifting heavy and eating right, you're gonna grow. Just don't over train trying to get sore. Soreness has nothing to do with it.
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meybe try less time between sets, make sure there is a squeeze at th peak of the motion
if that doesnt work
try sets until failure, or pyramid
and meybe through in preacher curls
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switch up your routine, chuck in some new exercises with more/less weight
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i have tried preacher, not failures or pyramid though. and ill try less time in between. thanks for the advice
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[QUOTE=yoitsngo;435042051]i have tried preacher, not failures or pyramid though. and ill try less time in between. thanks for the advice[/QUOTE]
np
the 2 different bicep workout i do is after warm ups start with 100 bb or near max for ten reps, and do 4 sets until failure
then move to dumbells, heavy weight and go until failure, not counting reps, all trying to fit as many differnt bicep movements in 30-40 mins
other day i start with 55 db or max for 10 reps and move down 5 pounds ever set with about a minute rest all the way to 20-30 lbs
both times ending with preacher or concentrated curls for muscle growth
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DOMS does not mean growth, DOMS is not essential for growth either. I've never fail to get DOMS on my chest but ever since I started lifting I don't get DOMS on my soulders anymore no matter how hard I hit them ( Drop set pyramids you name it)
So I think DOMS is not essential for growth.
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[QUOTE=yoitsngo;435036891]i've looked for solutions and tried a lot of different exercises but nothing seems to work. i used to be able to bb curl 80 or 90 lbs easy and now i struggle with 60 70 after stopping for so long. but even after a hard workout the next day my biceps are never sore and i feel like i've accomplished nothing. i dont know how to get them back into the shape they were; any advice would be greatly appreciated. im 6 ft 140 lbs. also i dont have problems with getting growth/soreness in any other muscles, and its been a problem for abt 6 months now[/QUOTE]
preacher curl and hammercurl is going to help
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just worried cuz i dont get DOMS and that i'm not working out the muscle properly, seen in how the weight i lift has dropped and i cant seem to get back up
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your problem is your 6' 140
even bigger problem is thats after 6 months of lifting.
I don't give a fukk what anyone says. You biceps wont grow much or at all,
maybe a half inch with these routine changes.
Gain 20 pounds and your bicep will grow. Period
Squat more, deadlift more, and eat ALOT more