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ok here is the problem.. i´ve had the same bicep measurement for like 6-7 months now.. i´ve tried alot of things but they still dont grow.. i´ve tried following:
creatine, change of arm workout routine, eat even more protein
now im still at 14,5in its like im working them out for nothing.. any suggestions?
Need more info on your workout, BF and diet....it could be you are overtraining or your not getting enough "good food".....or both.....
like just said...post more info. how often are you training bis? are you training them with another muscle group? post this info, and what your arm workout looks like now, so we can better assess that stuff...
Quote:
Originally Posted by Justincase
BF is about 7-10 i think.. i eat about 250-350 grams protein, around 300 carbs and 3500-4000 calories/day
i´m eating pourage, eggs,chicken,tuna,peanut butter and i drink 2 shakes Whey/ day..
i work out biceps with triceps once a week and i train back at least 2 days after bi´s workout..
workout:
concentraton curls 5set * 8reps
low cable curl 3 * 8
one arm cable curl low 3 * 8
i use to have this workout to when i switch:
hammer curls 3 * 8
e-z curls 3 * 8
concentration curls 2 * 5
I would switch ur routines up more bro... SHock the muscle, so ur saying u have been doin that same routine for the past 6 months... Every time i go in the gym i do something completely different then the last time, in a completely different order..
Quote:
Originally Posted by Bigboy123
****! u switch that often? well ill give that a try thnx bro
arn´t there any cons when u switch routine that often?
I agree with Bigboy. Very, very rarely will I do the same workout two weeks in a row. If I do that, then I definately do not do it for a third. It keeps the muscle guessing and for me it keeps me excited to go to the gym. Before my workouts, I get pumped up thinking about what I am going to do that day. There are just too many exercises out there for me to stick with one routine. I guess it is my way of whoring around.
i'd add in some incline curls and some barbell curls... boy do i love some incline curls, when i first started doing them i felt a pump/strech in my biceps like never before. i try to go heavy on back day so i really dont do too much for biceps. hope that helps a little
Quote:
Originally Posted by whiteykauai
this is great! i appriciate this suggestion and i´ll sure as hell try it.. my routines are pretty booring.. so if anybody has more routines for biceps, and also triceps please post them!
one question tho.. what is a working set?
Quote:
Originally Posted by mekler
thnx bro ill go even harder on back day now! :)
i do my biceps and tris once a week and then 4 days later i work out my back and chest i get great pumps and i dont seem to over train my muscle and it keeps on growing. Heh but anywho just do other guys do later man
PS
Put your bis and tris threw failure ONCE a week this will keep em growing too
Alright, since on one touched on it I will. You can train your biceps all you want but there is a genetic limit. Sorry to say, but like the calves, the biceps will hit a genetic peak and there is nothing you can do to really help it. I had a nice peak when I was 15 and barely worked them out. While my friends today can't even match what I had then. It is all genetics and busting your ass in the gym sometimes just won't help.
thnx 50%animal.. back with chest has to be effective, never tested it before so ill give it a go
as for 50%Natural post.. yeah im sure everyone has their genetic limit.. i hope i havn´t reached it yet..
if anyone has more suggestions of routines feel free to write!
My biceps started growing like weeds when i threw in heavy barbell curls. I do 5X5's for all bicep sets, that's 5 sets of 5 reps. 3 exercises, so a total of 15 sets. I go heavy so that i can only do those 5 reps, and get enough rest in between to keep around the same weight. I start out with heavy barbell curls, then dumbell hamer curls, and lastly preacher curls.Quote:
Originally Posted by Beat
thnx chrisAdams does the rope work out for anyone?
btw..50%animal when working out chest with back, dont you find it tuff to do deadlifts AND bench press the same day?
yeah i like the rope as a variation of the hammer curl. for some reason i can always pull out a few more reps with those.