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Thread: Bicep Plateau

  1. #1
    Registered User troyboy4696's Avatar
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    Bicep Plateau

    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
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  2. #2
    Registered User gymcandykid's Avatar
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    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.
    Don't pray for lighter burdens but for stronger bodies.
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  3. #3
    Registered User Capeb's Avatar
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    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.
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  4. #4
    Registered User troyboy4696's Avatar
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    Originally Posted by gymcandykid View Post
    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!
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  5. #5
    oldballs oldballs's Avatar
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    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.
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  6. #6
    Registered User gymcandykid's Avatar
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    Originally Posted by troyboy4696 View Post
    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.
    Don't pray for lighter burdens but for stronger bodies.
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  7. #7
    oldballs oldballs's Avatar
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    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.
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  8. #8
    Registered User BankWalker's Avatar
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    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.
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  9. #9
    Registered User troyboy4696's Avatar
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    Originally Posted by BankWalker View Post
    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
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