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Thread: no bicep gain?

  1. #1
    Registered User yoitsngo's Avatar
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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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  2. #2
    Registered User buffmouse's Avatar
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    what do for sets now?
    USPA National record holder
    350 paused bench Current bw 163lbs
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  3. #3
    Registered User yoitsngo's Avatar
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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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  4. #4
    Avi is over a year old 68JavelinSST's Avatar
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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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  5. #5
    Registered User buffmouse's Avatar
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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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    Registered User eazc's Avatar
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    switch up your routine, chuck in some new exercises with more/less weight
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  7. #7
    Registered User yoitsngo's Avatar
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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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  8. #8
    Registered User buffmouse's Avatar
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    Originally Posted by yoitsngo View Post
    i have tried preacher, not failures or pyramid though. and ill try less time in between. thanks for the advice
    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.
    Bulking.

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  10. #10
    Registered User Padman's Avatar
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    Originally Posted by yoitsngo View Post
    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
    preacher curl and hammercurl is going to help
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  11. #11
    Registered User yoitsngo's Avatar
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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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  12. #12
    ATG for life thehybridpyro's Avatar
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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
    Current Goal (Sept 14th)
    Weight 185 200
    Bench 295 315
    Squat 405x2 455
    Dead 405x5 455x5
    Dead 455x1 500x1
    Row 205x5 225x10
    Clean 255 275

    Owe reps:
    JC_Strongman, SkinnyPastyNerd, 9chimaira0x, ben_DL, JohnathanTa, wygdwicfy
    Negs 4 life:
    IronMau5
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