biceps

[alex_gix]

hi,when i train my bi's on the seated one arm dumbell curl,i am currently doin 2 warm ups
3 x 6 reps
on each arm.
i cant get my 7th rep? am i lifting to heavy?do i need to drop the weight? ive been doing this range for the last 8 week,and still no increase in rep,i would love to do 8-10 but 6 just seems to be the max!

[spywizard]

try this.. lower the weight until you can do a set of 20 reps, make sure you get enough rest 4-5 days before you work them out again.. are you working you back out the day before, or otherwise pre exhausting the bi???

if so, stop it.. if they bi is the muscle you are trying to bring up..

after you can do 20 reps for 2 days (seperated of coarse) go back to your normal workout.. you will be stronger..

[spywizard]

2 warmup sets
1 working set
1 drop set

also works good for getting through a plateau

[alex_gix]

what is a drop set? so basically do a weight which i get 20 reps out 0f? i am doin back then chest and tri's the following day then bi's

[spywizard]

I always try to seperate ti and bi by 2 days..

yes 20 reps..

a drop set

example..

shoulder press

50lbs x 20 reps
no rest
strip 10 lbs
do 20 more reps or as many as you can
no rest
strip 10 lbs
do 20 more reps or as many as you can
strip 10 lbs
do 20 more reps or as many as you can (you will be doing 4-6 at this point)

[spywizard]

this type or workout will get you past most plateau..

if no, static training is my prefered method..

good luck

[JohnboyF]

are your warm up sets 6 reps? (heavy)

a warm set should not be taxin it should be used to experiment perse with hand position the feel of the weight and how you feel.

[alex_gix]

thnaks spy? so do 4 sets of drop sets but no rest between?

[alex_gix]

i am doin 2 warm ups light,15,10 reps then 3x6s

[JohnboyF]

Also alex,

To clarify spy's posts

you do one warm up set 15 -20
rest
Then your work set say 6-8 reps
rest
then drop set
so lets say 30lbs 20 reps
20lbs 15 reps
15 lbs 15 reps
10 lbs 20 reps

no rest in the drop set though.. you continuly strip the weight down

[alex_gix]

im currently gettin 36lbs 6 reps max as a working set

[Fastcav]

I got through my plateau on bi's by doing this

Seated db curls
max weight -20lbs x 8-10
add 5lbs x 8-10
add 5lbs x 6-8

close grip curls with ez bar (when I do these I like to bend my knees slightly and lean against a machine or wall to isolate the bi's)
max weight - 20lbs x 8-10
add 5lbs x 8-10
add 5lbs x 6-8

standing db hammer curls
max weight - 25lbs x 15-20
add 5lbs x 12-15
add 5lbs x 10-12

If I ever didn't get the max reps I was going for I wouldn't add weight for the next set. I did this for a little over a month and my strength went up a lot in my bi's and I gained half an inch on them.

This worked for me but it really depends on how you have trained your bi's in the past weither or not this will work for you. Basicly all I did when I realized I had hit a plateau was figured out what part of my bi's was the weakest and specificly hit those areas.

Hope this helps you some.

[alex_gix]

thanks faiza and the resty who replied,thank u alot