I really want to regain my big biceps and keep switching up my routine in a desperate attempt to revive them! When I work them out, they look big and pumped and then a few hours later they've gone! Somebody please help!!!
I don't wanna bore you with too many details, but I work out my biceps twice a week. On day one I do barbell curls, incline curls, hammer curls and concentration curls. On day two I do 21's and drag curls. All 3 sets x 12. I have a protein shake straight after, and then I eat a protein enriched meal an hour after that.
What am I doing wrong? I appreciate any advice/tips you can offer...thank you!
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09-04-2009, 12:28 PM #1
- Join Date: May 2009
- Location: West Hollywood, California, United States
- Age: 48
- Posts: 21
- Rep Power: 0
Why do my biceps get so pumped and then disappear???
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09-04-2009, 12:29 PM #2
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09-04-2009, 12:37 PM #3
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09-04-2009, 01:14 PM #4
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09-04-2009, 01:15 PM #5
- Join Date: Jun 2003
- Location: Walsall, West Midlands, United Kingdom (Great Britain)
- Age: 38
- Posts: 1,836
- Rep Power: 341
Biceps are a predominantly fast twitch muscle group. I have always gotten better results using heavier weight and performing lower reps. This will also give a harder, denser look than just a pump.
Try 4 heavy sets increasing weight each set, 10, 8, 6, 4 reps then a final set of 12 reps with a lower weight. Work them twice a week, possibly one workout with slightly higher reps, one workout with slightly higher weight.
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09-04-2009, 01:18 PM #6
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09-04-2009, 01:24 PM #7
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09-04-2009, 01:28 PM #8
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09-04-2009, 01:33 PM #9
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09-04-2009, 01:46 PM #10
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09-04-2009, 06:59 PM #11
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09-04-2009, 07:52 PM #12
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09-04-2009, 09:05 PM #13
- Join Date: Aug 2006
- Location: Townsville, QLD, Australia
- Age: 35
- Posts: 436
- Rep Power: 223
If your really 33 your not real smart.
Your biceps are pumped because of the increased amount of blood going through them when you are working them that will not stay like that once the blood is gone.
Whats your routine look like? I bet your training biceps twice a week with all those exercises and for back your doing about 2 exercises once a week.Last edited by ridley89; 09-04-2009 at 09:08 PM.
"Obsessed is the word the lazy use to describe the dedicated"
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09-04-2009, 09:43 PM #14
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09-04-2009, 09:51 PM #15
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09-04-2009, 09:55 PM #16
- Join Date: May 2009
- Location: West Hollywood, California, United States
- Age: 48
- Posts: 21
- Rep Power: 0
No of course not. It's just that right after I've worked my bi's, they look really big and then I suddenly look like I've never worked out a day in my life, and they used to be big. I'm going downhill instead of up. Growth just isn't happening AT ALL, and it's frustrating, that's all. Anyway, I've realized it's almost certainly a result of overtraining.
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09-05-2009, 03:23 AM #17
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09-05-2009, 06:25 AM #18
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09-05-2009, 08:12 AM #19
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09-05-2009, 09:11 AM #20
- Join Date: Apr 2004
- Location: Brisbane, Queensland, Australia
- Age: 38
- Posts: 3,511
- Rep Power: 6757
This is actually more than likely the reason. People spend way too much time worrying about how many reps, how many sets, which bicep exercises they should do when, how many times per week, and seem to forget that 90% of gains or gotten through diet. You can have an absolutely perfect bicep routine and you won't gain anything if you aren't eating properly.
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09-05-2009, 11:01 AM #21
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09-05-2009, 11:40 AM #22
- Join Date: May 2009
- Location: West Hollywood, California, United States
- Age: 48
- Posts: 21
- Rep Power: 0
Looking at your photo, you're huge! What do you eat? ;-) I eat alot of chicken, eggs, and I have steak once or twice a week, but not as much fish as I should. I eat protein toast and oatmeal every morning, or sometimes eggs. I probably don't eat at the right times throughout the day though - my schedule's a bit all over the place. And I'll have a burger or pizza once or twice a week... I used to eat alot more fish and my biceps were bigger so maybe I need to add more fish and eat at set times (I don't always make the 2-3 hour rule).
Any diet advice would be greatly appreciated...
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09-05-2009, 03:46 PM #23
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09-05-2009, 04:40 PM #24
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09-05-2009, 04:42 PM #25
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09-05-2009, 05:12 PM #26
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09-05-2009, 06:43 PM #27
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09-06-2009, 04:26 AM #28
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09-06-2009, 04:50 AM #29
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09-06-2009, 10:38 PM #30
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