Bicep Plateau

[troyboy4696]

I have been able to curl 30s. Two sets of 10 reps and the third and last set for 8 reps. However it has been like this for about 4 weeks and I want to hop over this plateau. Strength wise, as well as mass too.

I am going for bigger biceps. and I also curl 65 pounds on a BB 3 sets of 8.

How can I overcome the plateau, and what different bicep exercises are there.

I do
DB Curls
BB Curls
Hammer Curls
Chin Ups

[gymcandykid]

When you plateau switch up your exercises & or your routine too.
I would try
seated incline db curls
bb preacher curls
Cable curls
rope hammer curls

for something totally different and maybe even switch reps to 10-8-6-4 or a 6-8 rep range.

[Capeb]

don't just do 3 sets of the same amount of weight, try lowering your rep range and up the weight. Try something like 35's for 6.

[troyboy4696]

When you plateau switch up your exercises & or your routine too.
I would try
seated incline db curls
bb preacher curls
Cable curls
rope hammer curls

for something totally different and maybe even switch reps to 10-8-6-4 or a 6-8 rep range.

I will switch up my routine. Thanks for the proposal!

[oldballs]

last plateau I broke through I did by eating. No B.S. Quality food every 3 hours or less. If you put as much effort into your diet as you did your workout you would have much better results.

[gymcandykid]

I will switch up my routine. Thanks for the proposal!

Right on brother but remember, strict form > weight. When doing bicep exercises keep your wrists away from you dont curl ur wrists towards ur body like yu would for a bicep pose.. this keeps the weight off your forearms and onto your biceps more and dont twist the db's keep them straight all the way through the reps. I can do db curls for 3x10-14 reps and they will be sore the next day cuz my form is on point.

[oldballs]

also dont think you are going to add 5 pounds to your lifts every month. you wont be curling 90 pound db's a year from now.

[BankWalker]

How frequently do you work the biceps? And what does your split look like? Four weeks isn't a long time to be stuck...and I wouldn't call that a plateau. Post your split and also post what you do on bicep day ( sets and reps ) and you will probably get a little better feed back on what you should do.

[troyboy4696]

How frequently do you work the biceps? And what does your split look like? Four weeks isn't a long time to be stuck...and I wouldn't call that a plateau. Post your split and also post what you do on bicep day ( sets and reps ) and you will probably get a little better feed back on what you should do.

Monday Chest
Tuesday Back
Wednesday Legs
Thrusday Shoulder, Traps
Friday Bi's Tri's
DB Curl
BB Curl
Hammer Curl
Chin Ups

3 sets of 6-10 reps