biceps? stuck @ 15"

[superman47]

my biceps seemed to stop growing. i've tryed multiple exercises and tryedto shock them into growing but nothing seems to work. my current routine is:

incline bicep curls 3x12
tricep pull downs 3x10
preacher curls 3x12
skull crushers 3x10
hammer curls 3x12
reverse grip curls 3x12
reverse grip tricep pull downs 3x10

thats my arms day any reson they're not growing maybe overtrained? anything else i can add or take out? different rep ranges?

[EoR]

It's a small muscle group, easy to overload.

Your problem may be your diet. You can do 10000 different bicep exercises but you won't get jack without fueling your body with excess calories.

Other than that, it takes time and arms can be pretty stubborn when you've used up all your newbie gains.

[Screamin]

What's your bodyweight and bodyfat? If you're 160 at 8%, your arms will probably not get much bigger until you put on some weight all around.

Exercise ideas:
- Close grip weighted chins
- Weighted dips

[Al Swearengen]

my biceps seemed to stop growing. i've tryed multiple exercises and tryedto shock them into growing but nothing seems to work. my current routine is:

incline bicep curls 3x12
tricep pull downs 3x10
preacher curls 3x12
skull crushers 3x10
hammer curls 3x12
reverse grip curls 3x12
reverse grip tricep pull downs 3x10

thats my arms day any reson they're not growing maybe overtrained? anything else i can add or take out? different rep ranges?

Try splitting up bis and tris and only working bis and tris hard one day per week.

Try some dips CGBP and heavy kickbacks for them tris as well. You can also switch to 5 rep heavier work for a while then back to what you have now.

[superman47]

diet is good currently 2500 calorie diet weight is 175 bf 13%, and i forgot to mention weighted dips in my routine sorry.

[:::JMANN:::]

What about your chest and back? You arms aren't going to want to outgrow these parts. Do you ever see someone with massive guns and no chest or back, probably not. You could combine bis and tri with other days, such as chest/bis and shoulders/tri on seperate days, that way the arms are getting hit indirectly and directly 2x/week, at a lower volume, but higher frequency, they might grow a little better.

[superman47]

sound good the only under development i have seems to be my arms. great advise though bump!

[spoonman]

I think you are WAYYY overdoing it bro. Theres no need to do 10+ sets for Bis or Tris. Pretty much any workout that works upperbody works arms as well like Pullups/rows/benchpress/etc.

I think you may see more growth if you decrease volume. 2-4 good sets is all you should need for arms unless you're juicing.

[:::JMANN:::]

diet is good currently 2500 calorie diet weight is 175 bf 13%, and i forgot to mention weighted dips in my routine sorry.

Well at 2500 cals, that might not be enough any more. At a young age your metabolism is still high, and working out is burning cals as well, so you might want to consider upping them every so often to accomodate weight gain.

[jmonty]

What's your bodyweight and bodyfat? If you're 160 at 8%, your arms will probably not get much bigger until you put on some weight all around.

Exercise ideas:
- Close grip weighted chins
- Weighted dips

yeah, what is the rule of thumb, it takes a gain of approximately 10 lbs of muscle to add an inch to your arms?

[Ajk_Lpool]

Diet would be the main thing I assume you'd take into consideration. Don't eat enough = don't grow. Period.


The thing I noticed though is that you're saying your rep range is mainly sets of 12. 10. The way you put it across I can only assert that you do every exercise to this number. You won't build thicker muscle fibres and get a more dense look to the muscles without pyramiding your sets to lower rep or simply doing lower reps. I'd advise you to pyramid your working sets like this;

12
8
4

you're getting the best fibre recruitment this way IMO. Give it a shot.

& remember, the triceps are 2/3 of the arm. Don't neglect them.

Also apply different lifting techniques such as partials, drop sets, forced reps etc to help you achieve your goal.

good luck.

[vegasdsm]

Don't eat enough = don't grow. Period.


I'd advise you to pyramid your working sets like this;

12
8
4

the triceps are 2/3 of the arm. Don't neglect them.

Also apply different lifting techniques such as partials, drop sets, forced reps etc to help you achieve your goal.

good luck.

cheers...

[BluntD]

Diet would be the main thing I assume you'd take into consideration. Don't eat enough = don't grow. Period.


The thing I noticed though is that you're saying your rep range is mainly sets of 12. 10. The way you put it across I can only assert that you do every exercise to this number. You won't build thicker muscle fibres and get a more dense look to the muscles without pyramiding your sets to lower rep or simply doing lower reps. I'd advise you to pyramid your working sets like this;

12
8
4

you're getting the best fibre recruitment this way IMO. Give it a shot.

& remember, the triceps are 2/3 of the arm. Don't neglect them.

Also apply different lifting techniques such as partials, drop sets, forced reps etc to help you achieve your goal.

good luck.

Good advice. I achieved my size and strength through pyramid reps, especially the low rep heavy sets.

[dizi24]

I'm not a big believer in pyramids. However, you should deffinetly be working in different rep ranges. But instead of working different rep ranges during each workout, change them each week.

[superman47]

pyramids, i'll give them a shot, more weight fewer reps sounds good to me.

[Overload]

I'm not a big believer in pyramids. However, you should deffinetly be working in different rep ranges. But instead of working different rep ranges during each workout, change them each week.

Same here. I like one set weight for all sets but working in different ranges each session/week. Some weeks it's 5x5, 6x6, 8x3, 4x8 or 3x12, and so on. Mix it up, cut out all those curls and go heavier on the chins, rows, dips and close grip presses.

And of course, eat...

[superman47]

what would be a good caloric intact?

[Overload]

Depends on what your maintenence calories are now. If you're weight is not fluctuating at say, 2500 calories, bump it up 250-500 more calories per day and see if that moves the scale. If not, keep increasing slowly until you see a change.

[Myles]

More calories to up your overall mass on your body, and a high protein diet will = gains.

For me I use 6-12 rep scheme, and 2-3 exercises. 8 sets max, for me.

Exercises I do regularly: Low Incline DB curls, barbell curls, one armed DB preacher curls, sometimes DB curls.

Good luck, and up the protein intake

[superman47]

maybe i'll up my cals by 500 and then 250 cals from there.

[degrat38]

my biceps seemed to stop growing. i've tryed multiple exercises and tryedto shock them into growing but nothing seems to work. my current routine is:

incline bicep curls 3x12
tricep pull downs 3x10
preacher curls 3x12
skull crushers 3x10
hammer curls 3x12
reverse grip curls 3x12
reverse grip tricep pull downs 3x10

thats my arms day any reson they're not growing maybe overtrained? anything else i can add or take out? different rep ranges?

Wayyyyyyyyyyy overtraining man... For biceps alone you are doing 12 sets for biceps alone.... I would try doing a split of back/biceps and chest/triceps.... for your biceps do 4-6 sets after your back excersise.. Remember when doing back work you are working your biceps pretty good anyways.... Try this and give it a few weeks and you'll grow.

[KingOfChaos]

I find that you need to remove the muscle memory sometimes from a muscle group by not working it for a week or two and then start again. Kinda shocks the body into rebuilding that muscle larger, at least in my experience.

[:::JMANN:::]

maybe i'll up my cals by 500 and then 250 cals from there.

increase by 500 everyday, this does not mean start at 2500, add 500 monday, then 500 more on tuesday, etc... this means for the first week, eat 3000cals everyday, I would maintain this for the first two weeks, then add 250 each additional two weeks. If you notice an increase in BF, then add cals a little slower, but I doubt you should if youre eating right. Do this until you hit 3500 cals and maintain that until you feel you need to add cals again. For me, going from 167 to 185 I ate 4000 cals for 12 weeks, then when I bulked from 185 to 200, I was eating 5000 cals a day. Now I aim maintaining at 5000.