Need to shock biceps out of a plateau

[chaoserver]

The rest of me is making gains just fine, despite my longass arms.. Basically whether it be because my arms are long, and my biceps are long and don't have supporting genetics, they are at a standstill in growth, I have tried dumbell curls, concetration curls, and preachers of course but none are fitting the bill, anyone have any suggestions how to break this curse?

[imadam]

dropsets, negatives, pyramid sets. just ideas...

[Ironlife]

Drag curls.

[mwild12]

21's...using a bb or ez-curl bar (depending on your strength) you do biceps curls from bottom of the movement to half-way up for 7 reps, then 7 reps from half-way up to top of the movement, then finish up with 7 reps of the full curl. Gets a great burn and pump going in the biceps, I found adding these into my bi workouts really helped kickstart my biceps into growing.

[mariusjacobsen]

Negative curls. Grab dumbbells that are about 1/3 heavier than your max. Lift the dumbbell up with both arms, and just try to resist as much as possible as it slowly sinks. It hurts, but helps!

[clive]

Originally Posted by chaoserver

The rest of me is making gains just fine, despite my longass arms.. Basically whether it be because my arms are long, and my biceps are long and don't have supporting genetics, they are at a standstill in growth, I have tried dumbell curls, concetration curls, and preachers of course but none are fitting the bill, anyone have any suggestions how to break this curse?

Start barbell curling half your body weight for as many reps as you can, that's real bicep killer!
But if it's your arms in general that are lacking you should be concentrating on the triceps.

[msm172021121]

Originally Posted by Ironlife

Drag curls.

^ x2, awesome burn/pump/growth

[JOSEF RAKICH]

Some ways to break through a plateau:

- Supersets
- Giant sets
- Increased reps
- More volume
- Less rest periods
- More weight
- Negatives
- Forced reps
- Partials
- Pre-exaust
- Cheating
- Drop sets
- Rest pause
- Jump sets
- 2 up 1 down negatives
- Jettison
- Heavy supports
- Inreased weight

But this is what i recomend doing.

David Henery - High octane arm workout.



Giant sets are performed in cycles. One cycle consists of performing one set of each bicep exercise back-to-back without rest. Once the cycle is completed take a 5-7 minute rest. Give each set everything you got untill failure.

You can relly use any 3 exercises for the muscle group and use them back-to-back for 1 giant set but here is a example:

Biceps

(super-set them all together back-to-back without rest that equals 1 set)

- Seated dumbell curls x 10 (failure)
- Machine preacher curls x 10 (failure)
- Barbell curls x 10 (failure)

I did this for my biceps and after my workout i even struggled to lift my protein shake up to my mouth, i literally had to front deltoid raise it up to take a drink each time. DOMS was best ever.

[Admired]

[/QUOTE]I did this for my biceps and after my workout i even struggled to lift my protein shake up to my mouth, i literally had to front deltoid raise it up to take a drink each time. DOMS was best ever.[/QUOTE]

So did u do this after your own bicep workout? Also how many cycles or sets of this do you do? It sounds great. Why do you have a x10, is that usually when you fail is by the 10th rep or do u want to intentionally fail by the 10th?

[Tommy W.]

Originally Posted by chaoserver

The rest of me is making gains just fine, despite my longass arms.. Basically whether it be because my arms are long, and my biceps are long and don't have supporting genetics, they are at a standstill in growth, I have tried dumbell curls, concetration curls, and preachers of course but none are fitting the bill, anyone have any suggestions how to break this curse?

I am also cursed with long arms so I can relate.

2 things that helped me were heavy BB curls and running the rack on drop sets

good luck man. Just realize its a lot better than having short arms!! (no offense to short arm guys)

tw

[KurtyJ99]

Um more intensity.