need help with bi's

[The Machine]

my arms are 17in they have been the same size four 3 years even when i took the juice they didnt grow i have done everything i can think of ,trying to get them to match the rest of my body but nothing i do seems to work please help getting frustriated thanks.

[wedgylx]

my arms are 17in they have been the same size four 3 years even when i took the juice they didnt grow i have done everything i can think of ,trying to get them to match the rest of my body but nothing i do seems to work please help getting frustriated thanks.

you're probably overtaining them big time. What does your training look like

[easttexasmuscle]

A young guy who comes into our local gym had the same problem. He was overtraining & it took a long time for me to "knock it into his head" that he had to quit spending so much time in the gym. I put him on several different programs & still offer him advice on new training methods. He's probably put at least a couple of inches on his arms in the last couple of years. His total body transformation is great! He still doesn't eat enough & he sometimes does too much cardio or plays too much basketball, but overall he's improved tremendously. I've helped a few other young guys change their workout routines so that they're able to pack on more muscle. Younger guys, especially those with good metabolisms, have to be careful about burning off muscle as soon as they put it on.

[The Machine]

i train bi's once a week for 6 to 8 weeks then i train them twice a week for 6 to 8 weeks the same goes with triceps any help would be appreciated, getting tired of killing myself with no results!

[ghostwheel]

Please describe you biceps workout routine.

[wedgylx]

i train bi's once a week for 6 to 8 weeks then i train them twice a week for 6 to 8 weeks the same goes with triceps any help would be appreciated, getting tired of killing myself with no results!

I'd never go 2X a week. Ever for bis

[The Machine]

i start out with straight bar curls 135lbs 3 sets 6-10reps then i do preacher curls 95lbs 3sets of 6-10 then i do hammers 50lbs db's 3sets of 6-10 thats all for the first day. then i rest for 3 days then i superset bi's and tri's. on that day i use lighter weights and some machines. and just do real controlled reps and do about 8-12 reps. please help if at all possible.

[wedgylx]

i start out with straight bar curls 135lbs 3 sets 6-10reps then i do preacher curls 95lbs 3sets of 6-10 then i do hammers 50lbs db's 3sets of 6-10 thats all for the first day. then i rest for 3 days then i superset bi's and tri's. on that day i use lighter weights and some machines. and just do real controlled reps and do about 8-12 reps. please help if at all possible.

way too much for bis.

I do 9 sets of bis once a week and see plenty of progress. Every 3-4 weeks I'll do supersets or drop sets

[ghostwheel]

OK!

FIRST: more sets, more reps. First time I came on here there was a big flame war over this, but most of the pros go around 20 sets and up for biceps.

Second - CABLE PREACHER CURLS. Using a duraball, flatbench and cable with d handle attachment. Place ball on bench, kneel in front of bench holding D handle attached. Place arm on duraball which serves as the preacher bench with give. When you curl notice that the ball gives a bit, protecting your joint tendons while allowing you to totally inflame your biceps. Set the weight so that you fail around 12 reps, than after failure, slightly switch the arm angle on the durabal and pump out a few extra reps. When you finish with one arm, it should feel like it is on fire, because you were able to go until your actual bicep failed not the surrounding support muscles that are recruited failed. ISOLATE THE MUSCLE WITH CONSTANT CABLE TENSION. Also you can use a portable height adjustable preacher bench placed in front of a cable machine with a flat bar or tricep pushdown bar and use the actual preacher bench and do curls. I switch off alternating or supersetting these exercises. Do four sets of each superset to PREEXHAUST the muscle before free weight.

THIRD- run don't walk to the free wieghts for an immediate drop set after your last cable curl to do alt. dumbell curls to exhaustion. Medium Light weight should be enough if perform quickly enough after cable supersets to really pump up the bicep. After a brief rest get into many sets of standing curls and alternating incline bench curls.

Fourth- When you do standing barbell curls (or any curls for that matter) DO NOT USE YOUR BACK TO CHEAT. try this rep method: 1 rep, pause for one second rest, 2 rep, pause for 2 second rest, 3 rep, pause for 3 second rest, 4 rep, pause for 4 second rest, etc. etc.

Once a week is OK

Let me know how it goes.

[The Machine]

Thanks for the advise i wiil try that. I will update every two weeks on my progress once again THANKS G-WHEEL

[italionstallionl]

ghost, dont forget that even though pro's are doing 20 sets for bis, they are having some aas help to keep them in an anabolic state

[ghostwheel]

Just wanted to point out that since the bicep is a small muscle group it reacts differently than a large muscle group would to a higher volume of sets. Specifically, you can blow through 20 sets of curls in under an hour easy, so your cortisol levels barely even get a chance to spike, whereas that would be more difficult to do with a larger muscle group.

So you don't need anabolic steroids to get through 20 sets for a small muscle group like biceps. Legs or chest, however, would be a different story.

[The Machine]

dude my bi's have never felt this good ever after a workout juice or no juice thanks for the info i will give progress reports as they grow so far i can see a difference in the shape but not the size. will post in 3 more weeks.

[ghostwheel]

Glad it is working for you. Try with NO Infuse and CEE to radicalize that pump, and take Glucophase XR post workout to shuttle protein into the muscle.

Eventually your body will adapt to this routine, after your muscles grow a bit. :D The challenge is to switch up the program from time to time so your muscles stay challenged. Ypu can try hanging heavy chains on the weight stack so it gets heavier as you lift it off the groung also. But for now stick with the initial program until you hit a plateau and need to break through.

Pre exhausting biceps with cable preacher curls prior to free weights works great, which is why Jay Cutler does it. :)

Keep us posted. The honor is to serve and help others so spread the word!