Barbell curl plateau

mrpringle · 12-06-2006, 05:12 AM

Hi,

I will start with some details about myself, and what my program is like.
I am Male, 21 years. I eat meat, mainly chicken, beef and lamb, My diet is based on low GI foods, and I try to minimise the amount of processed foods I eat. I drink about 3 litres of water per day, no soft drinks. I rarely drink alcohol, but if I do, I limit myself to beer, and only a couple.

Anyway, my problem is I have been unable to increase the weight I am lifting on the barbell curl. I train my biceps twice a week. I won't go over my program because it isn't entirely relevant to the question.
I complete 3 sets and between 6-10 reps of each exercise. Each time I train I try and increase the reps by one more from the previous session. When I can do 10 reps, I increase the weight, and start at 6 reps.

So far I haven't had trouble increasing the weight and reps for each exercise I've been doing except for the barbell curl.
For about 2 or 3 weeks I haven't been able to curl over 25kg's, 3x8 reps. When I try to increase the reps to 9, I can only curl 9, 8 and 6 on each set.

I've heard of many different ways of overcoming plateau's, and I'm after an opinion of what they think works best when they can no longer keep increasing the reps they are doing.

Should I try pyramid sets? If so which kind, because I've read up on heaps of different ways of doing pyramids (Oxford and DeLorme for example)
Should I try incteasing the weight, even though I can't pull out 3 sets of 10 reps?
Or should I use dumbbells instead of a barbell for a while to stimulate diffferent muscle fibres?
Should I decrease the weight and do more reps for several weeks?
Should I increase the weight, and do only 3 or 4 reps for several weeks?

What do bodybuilders do when they encounter this problem of plateau's?

Thanks for your time.

darklight79 · 12-06-2006, 05:49 AM

I say work on your rows and your posterior chain also. Your body's biomechanics are built in a way where you can't barbell curl more than your lower back can handle, hence the cheating in a lot of trainees using the lower back. Once your rows increase, so will your barbell curls.

mrpringle · 12-06-2006, 05:54 AM

thanks for that. For my back exercises I'm doing a compund row, wide grip row, lateral pull down, and close grip lat pulldown.

When I want mix up my routine for a month or so, I'm just wondering what kind of pyramid sets are good to use, just so my muscles don't adapt to the same routine.

rotlex · 12-06-2006, 05:55 AM

Squat more

Seriously. Increase your other compound\full body lifts. Your "curls" will follow.

Squat, bench, row, deadlift. Repeat week after week until you have gained more overall strength.

mrpringle · 12-06-2006, 05:56 AM

I do squats, rows and benches, I just feel like I've reached a stalemate with the barbell curls. All my weights are gradually increasing except the curls.

John Prophet · 12-06-2006, 06:02 AM

Quote:

Originally Posted by darklight79

I say work on your rows and your posterior chain also. Your body's biomechanics are built in a way where you can't barbell curl more than your lower back can handle, hence the cheating in a lot of trainees using the lower back. Once your rows increase, so will your barbell curls.

hehe, funny, the first thing I thought of was strengthening the rotator cuff. I sort of got stuck on db curls at 50lbs for 9 reps...some weeks I can get 9, some weeks maybe 8...but there is some pain in my delts etc when I do the heavy curls. I have been thinking for me that maybe my rotator cuff is a little weak and the body just isnt going to put any more power into the arms until the weak link is strengthened.

I heard a strength coach (Jud Logan) say that he had his athletes lay off bench for a while and do rotator cuff strengthening and when they benched again they were hitting solid PRs

ThickAsABrick · 12-06-2006, 06:16 AM

I've had success using heavier sets of 5 from time to time. Since you are doing Bis twice a week, you could opt for a heavier day once and a lighter, higher rep day once. This way you will get both strength and hypertrophy benefits.

at the people who suggested compounds

Ex-Terminator · 12-06-2006, 06:19 AM

Quote:

Originally Posted by ThickAsABrick

I've had success using heavier sets of 5 from time to time. Since you are doing Bis twice a week, you could opt for a heavier day once and a lighter, higher rep day once. This way you will get both strength and hypertrophy benefits.

at the people who suggested compounds

This is a good idea. Another alternative would be to do biceps to total failure, but only once a week.

But you could have expected the "compounds" argument, huh?

Defiant1 · 12-06-2006, 06:20 AM

Lol at Thick/Brick

Change the parameters of your workout (curls).

Try doing much higher reps for awhile. Build up the nutrient bed of the muscle.

Then, go to lower reps (5 or so).

Make sure you are doing your reps as explosively as possible to work your larger Motor Unit/FT fibers (on the low rep sets)

Ex-Terminator · 12-06-2006, 06:24 AM

Oh, by the way....

Another thing that has helped me on curling is changing the grip. I do my curls with an EZ-Curl bar. I make sure to do at least two sets with the inner grip and two with the outer grip each workout.

The inner grip works the outer bicep heads more, while the outer grip works the inner heads more. Think in terms of opposites.

ThickAsABrick · 12-06-2006, 06:27 AM

Quote:

Originally Posted by Defiant1

Make sure you are doing your reps as explosively as possible to work your larger Motor Unit/FT fibers (on the low rep sets)

As related to overall speed, or explosion up from the bottom portion of the rep?

IRONMANN1 · 12-06-2006, 06:38 AM

I'm not trying to troll...but who makes a thread about plateauing on Barbell curlz

Who cares how much you barbell curl. As long as you're adding mass. The barbell curl is not the end all be all of bicep exercises either. Change it up.

mrpringle · 12-06-2006, 06:46 AM

i'm sorry if i offended you :-)

If I can't increase over 25kg now, what's to say I won't be stuck on it in 1 year's time? I just want to know how I can keep increasing my load.

BluntD · 12-06-2006, 06:47 AM

Quote:

Originally Posted by ThickAsABrick

I've had success using heavier sets of 5 from time to time. Since you are doing Bis twice a week, you could opt for a heavier day once and a lighter, higher rep day once. This way you will get both strength and hypertrophy benefits.

at the people who suggested compounds

I think I'll let you handle this one this time.. unless I happen to see some idiots mouth off who just have to be owned.

Quote:

Originally Posted by IRONMANN1

Who cares how much you barbell curl. As long as you're adding mass. The barbell curl is not the end all be all of bicep exercises either. Change it up.

Why not care? Some of us want strength everywhere. It's almost a strange feeling when I'm curling the same DBs that some people bench with, but at the same time proud of the strength that I've been able to achieve.

Barbell curls are the end all of bicep exercises. It's the best movement for building overall bicep mass and strength by far. I've always included some form of heavy barbell curl in my workouts; they are similar to what a squat is to legs or bench press to chest development.

2MuChBoDyFaT · 12-06-2006, 06:49 AM

Quote:

Originally Posted by ThickAsABrick

I've had success using heavier sets of 5 from time to time. Since you are doing Bis twice a week, you could opt for a heavier day once and a lighter, higher rep day once. This way you will get both strength and hypertrophy benefits.

at the people who suggested compounds

^^^^^^^^^^^^^^^

This is good advice, even the "rolling eyes" part

mrpringle, have a look at the following link --->

http://www.bodybuilding.com/fun/mahler74.htm

I am not saying to follow this routine, as it sounds like you have something good going now (except for your bicep plateau).....but..... I think it might be worth mixing up your routine for a while and trying something new like RPT (rest pause training) etc etc ... anyway, have a read

Failing that, you could always try 21's :P

Cheers ~

ThickAsABrick · 12-06-2006, 06:49 AM

Quote:

Originally Posted by Bluntdogg

I think I'll let you handle this one this time.. unless I happen to see some idiots mouth off who just have to be owned.

I'd like to hear your take on this too bro, as you have some of the freakiest bicep strength around.

IRONMANN1 · 12-06-2006, 06:56 AM

Quote:

Originally Posted by mrpringle

i'm sorry if i offended you :-)

If I can't increase over 25kg now, what's to say I won't be stuck on it in 1 year's time? I just want to know how I can keep increasing my load.

You didnt offend me bro. Its just funny that people put such emphasis on such a small muscle. You can increase your load in many ways. Try a different bicep curl exercise. Give barbell curl a small break man. Try high reps/low reps/partial reps/x reps/etc. The sky is the limit.

Quote:

Originally Posted by Bluntdogg

Why not care? Some of us want strength everywhere. It's almost a strange feeling when I'm curling the same DBs that some people bench with, but at the same time proud of the strength that I've been able to achieve.

Barbell curls are the end all of bicep exercises. It's the best movement for building overall bicep mass and strength by far. I've always included some form of heavy barbell curl in my workouts; they are similar to what a squat is to legs or bench press to chest development.

I'll tell you why not to care. This individual is worried that he's plateaued on Barbell Curl. I have nothing againts barbell curling, as i throw it in my routine every so often. But to be worried you've plateaued is rediculous. It just shouldnt be this important. I wont even mention what lifts he should be worried about plateauing on. Bicep size will come in time; and you dont have to bicep curl 225 lbs to get good size.

Once again i'm not against barbell curling, but why be worried of plateauing? Whats to be worried....not placing in your barbell curling meet?

IRONMANN1 · 12-06-2006, 07:01 AM

I'm not trying to sound like "that guy."

There's just so much more to be worried about then a barbell curl...Does anyone understand what i'm saying?

BluntD · 12-06-2006, 07:04 AM

Quote:

Originally Posted by IRONMANN1

I'll tell you why not to care. This individual is worried that he's plateaued on Barbell Curl. I have nothing againts barbell curling, as i throw it in my routine every so often. But to be worried you've plateaued is rediculous. It just shouldnt be this important. I wont even mention what lifts he should be worried about plateauing on. Bicep size will come in time; and you dont have to bicep curl 225 lbs to get good size.

Once again i'm not against barbell curling, but why be worried of plateauing? Whats to be worried....not placing in your barbell curling meet?

So what? Maybe he's not plateauing anywhere else. Maybe he wants his biceps to keep getting stronger rather then just being stuck at a certain weight. You eventually hit a wall on everything; there's nothing wrong with wanting to continue getting stronger, so I don't really see what your problem is.

And I'd much rather back up the size of my 18+" arms by being able to curl more weight then most people could ever imagine, then just doing a bunch of weak pump sets to gain some size.

mrpringle · 12-06-2006, 07:08 AM

Bluntdogg, I couldn't have put it better myself.

Woah, look at the time.

I appreciate all the posts, I've got a lot of good feedback to reflect on tomorrow

2MuChBoDyFaT · 12-06-2006, 07:09 AM

Quote:

Originally Posted by IRONMANN1

There's just so much more to be worried about then a barbell curl...Does anyone understand what i'm saying?

Yeah dude, I hear you .....

BUT .....

He wanted advice because "he" is worried ..... so we gave it ... simple

He now has all sides of the argument, so mrpringle can now decide if he wants gold at the next BB curl meet ... or if he'll settle for the wooden spoon again

IRONMANN1 · 12-06-2006, 07:18 AM

Quote:

Originally Posted by Bluntdogg

So what? Maybe he's not plateauing anywhere else. Maybe he wants his biceps to keep getting stronger rather then just being stuck at a certain weight. You eventually hit a wall on everything; there's nothing wrong with wanting to continue getting stronger, so I don't really see what your problem is.

And I'd much rather back up the size of my 18+" arms by being able to curl more weight then most people could ever imagine, then just doing a bunch of weak pump sets to gain some size.

I understand this is his thread and i appologize for being a stinker lol

Keep on grinding out those curlz Bluntdogg. I got a medal for ya when ya hit 225

BluntD · 12-06-2006, 07:22 AM

Quote:

Originally Posted by IRONMANN1

I understand this is his thread and i appologize for being a stinker lol

Keep on grinding out those curlz Bluntdogg. I got a medal for ya when ya hit 225

LOL, no worries man. And if I get there, screw the medal, buy me a beer!

BigJohn308 · 12-06-2006, 07:22 AM

Ok I don't have all teh answers. What I do have is a 198# strict curl in competition to my credit.

My advice, quit training biceps twice a week. Unless you are on roids, which speeds recovery dramatically, you are tearing down the muscle too much in my opinion.

I train curls once a week. I alternate between 3x10 when I am not getting ready for a competition and and a progressive 5x5 when I am getting ready for a meet. I will start at say 100x5, 105x5, 110x5, 115x5, & 120x5. Every week I will up it by 5 pounds. I do this for 8-10 weeks.

Good luck and be careful, I hear bicepital tendon ruptures are nasty.

IRONMANN1 · 12-06-2006, 07:28 AM

Quote:

Originally Posted by Bluntdogg

LOL, no worries man. And if I get there, screw the medal, buy me a beer!

You got it bruh!

Quote:

Originally Posted by BigJohn308

Ok I don't have all teh answers. What I do have is a 198# strict curl in competition to my credit.

My advice, quit training biceps twice a week. Unless you are on roids, which speeds recovery dramatically, you are tearing down the muscle too much in my opinion.

I train curls once a week. I alternate between 3x10 when I am not getting ready for a competition and and a progressive 5x5 when I am getting ready for a meet. I will start at say 100x5, 105x5, 110x5, 115x5, & 120x5. Every week I will up it by 5 pounds. I do this for 8-10 weeks.

Good luck and be careful, I hear bicepital tendon ruptures are nasty.

I've witnessed a guy tear his bicep no more than 5 feet away from me doing one arm DB preacher curls. It was scary as hell. His bicep swelled up imediately and he ran out of the gym area basically crying. My lifting partner and I finished up our workout and were walking to the locker room and I saw him up front being helped by Medics. He called a damn Ambulence.

Mind this guy was a deuch, but still it was a pretty nasty incident. Its been 3 months and i havent seen him in the gym. Oh yeah, he never trained lower either...go figure

darklight79 · 12-06-2006, 07:36 AM

Quote:

Originally Posted by ThickAsABrick

I've had success using heavier sets of 5 from time to time. Since you are doing Bis twice a week, you could opt for a heavier day once and a lighter, higher rep day once. This way you will get both strength and hypertrophy benefits.

at the people who suggested compounds

I didn't say compounds only. I never said don't continue arm work. I think if he gets stronger at his rows, his curl strength will improve right?
I'm a big fan of direct arm work too you know.

ThickAsABrick · 12-06-2006, 07:39 AM

Quote:

Originally Posted by darklight79

I didn't say compounds only. I never said don't continue arm work. I think if he gets stronger at his rows, his curl strength will improve right?
I'm a big fan of direct arm work too you know.

I gotcha DL.
And you have some big guns to show for it.

Perhaps, but IME, the BEST way to get stronger at a certain exercise is to perform said exercise.

mrpringle · 12-06-2006, 04:28 PM

<quote>My advice, quit training biceps twice a week. Unless you are on roids, which speeds recovery dramatically, you are tearing down the muscle too much in my opinion.<quote>

I will take on your advice and train my biceps (as well as all the other body parts) once a week.
The only reason I was doubling up my program and training everything twice a week was because I thought I wouln't be able to get significant gains training each body part once per week, but maybe shorter and more intense training sessions once a week are actually better than long drawn out sessions.

Any comments?

BTW: I don't know how to do quotes ;-)

=M= · 12-06-2006, 07:37 PM

Quote:

Originally Posted by mrpringle

BTW: I don't know how to do quotes ;-)

Can't help much on your barbell curl issue, so listen to everybody else's advice there.

On the quotes, however....
There is a box that says "quote" in the lower right corner of each post...just click on that and there's yer quote.

Blimp2Pimp · 12-06-2006, 08:13 PM

Look the bottom line is even if he did plateau but was seeing an increase in size of his biceps, he probably wouldn't be posting about his plateau. My advice, stop barbell curling for atleast a month. Switch it up with the EZ Bar curl, and I found my biceps began growing when I started doing BW chin ups. Praise the chin up bar and your arms will grow...promise.