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Bicep problems

Need some help please!!

david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Hey, so basically from the start i had problems with training my biceps. Its feels like a Yoyo affect, at times my biceps are always sore after training and thus my muscle would grow but then there are the downfalls which is now... my biceps havent been sore for over 3 weeks now, hence i wasnt permitted to increase the weight. So my routine is basically 4 sets of 8 reps each... including a 45 second break between each set. Just yesterday i tried a 2-2-4 tempo and still didnt affect my biceps. I usually start with seated dumbell curls, followed by reverse curles (EZ curl Bar) after that I do hammer curls and as a finisher I hit the preacher wide grip curls. Please help cause each time i go in there to train biceps I really wreck it more than any other muscle and seeing no progress in the weight i lift is kind of annoying. Just to confirm, Yes i do pay attention that i dont swing the barbell and I make sure my elbows stay fixed during the whole workout. Thanks :D

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: david128792

Hey, so basically from the start i had problems with training my biceps. Its feels like a Yoyo affect, at times my biceps are always sore after training and thus my muscle would grow but then there are the downfalls which is now... my biceps havent been sore for over 3 weeks now, hence i wasnt permitted to increase the weight. So my routine is basically 4 sets of 8 reps each... including a 45 second break between each set. Just yesterday i tried a 2-2-4 tempo and still didnt affect my biceps. I usually start with seated dumbell curls, followed by reverse curles (EZ curl Bar) after that I do hammer curls and as a finisher I hit the preacher wide grip curls. Please help cause each time i go in there to train biceps I really wreck it more than any other muscle and seeing no progress in the weight i lift is kind of annoying. Just to confirm, Yes i do pay attention that i dont swing the barbell and I make sure my elbows stay fixed during the whole workout. Thanks :D

How many times a week do you train biceps ? It is a very small muscle group so it is easy to overtrain in my experience. You say you wreck it more than any other muscle. This is most of the time not a good idea, since the muscle is so small it is hard for it to recover after a workout.

MS Athelete / Super Hermanite / SHF
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

^ What William said. Being sore is also not a factor at all on how good a workout was so if you're not sore it doesn't mean you had a bad workout. I'd be interested in knowing as well if you train them once a week or twice a week. I'd say once a week that volume may be fine but on twice a week you might not be able to recover like you need to. You got to remember to that on back day pull-ups and rows hit your biceps hard as well.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

hmmm... I will give it a try with once a week and give them time to recover properly, will keep you guys posted thanks :D

nir82
nir82 g Nir Ivan
12 Post(s)
12 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2014
Posted

One intensive biceps workout for a week is quite enough.

Pick up one from Scott's routines and stick to it for 2 months. That what I'm doing.

If you really want to feel sore, try "My bicep workout". After this one my biceps could explode ;)

Pure Hermanite! HTH!
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Agreed. Since biceps are the "show off" muscle, too many people way overtrain them. No more than 2 intense sessions per week with no more than 2 exercises is all you need. Endless sets with 4-5 bicep exercises and reps in the 8-12 range are too much. Biceps are like shoulders, and triceps in they get hit by other big muscle training - triceps with chest, biceps with back, and shoulders with all upper body work.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
david128792
david128792 g David Debono
29 Post(s)
29 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2013
Posted

Thanks all really appriciate your time to explain this theory to me... was never aware about overtraining the muscle and hence it may explain why im weak in the chin ups and pull ups the day after training biceps.

nir82; Thanks for the workout advice will give it a shot next time i hit biceps...

harrisrice123
harrisrice123 g Harris Rice
4 Post(s)
4 Post(s) Gender: Male Goal: Bodybuilding Date Joined: July 7, 2015
Posted

Hey guys, so basically im new to lifting in the gym and to put a long story short, before I started lifting I used my right arm for everything, now I have one bigger bicep than the other (left is smaller than the right) both biceps are growing which im pleased about but I would love for them to both be as even as possible, does anyone have any tips for me?

Dave_Diesel
Dave_Diesel g Dave Tabor
55 Post(s)
55 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2014
Posted

Isolation exercises are usually used to correct imbalance, although unless severe I wouldn't concern yourself with this just yet, and concentrate on compound movements to target more muscle groups, meaning you grow at a faster rate, as well as the boost to testosterone. The post and pre-workout exhaustion technique puts emphasis on your non-dominant side, for imbalance or a more intensive overall session and strength benefits. Periodisation or cycle training avoids overtraining and burnout, or use forced reps and cramping depending on goal and training preference.

harrisrice123
harrisrice123 g Harris Rice
4 Post(s)
4 Post(s) Gender: Male Goal: Bodybuilding Date Joined: July 7, 2015
Posted

Hi again, thanks for the information! I shall try doing a lot more dumbbell exercises to isolate each bicep more affectively :)

Dave_Diesel
Dave_Diesel g Dave Tabor
55 Post(s)
55 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2014
Posted

Is the difference really that noticeable / severe?

As I say, otherwise you shouldn't bang out too many isolation exercises as you can overtrain one muscle and compound movements are a better overall use of your time and energy. Bodybuilders particularly tend to build up the general frame, before contemplating making muscles equal and symmetrical - To put another way, you wouldn't build a house before you've made the foundation, and you wouldn't decorate a house before it has been built. These are just extra detail.

 

If it still concerns you, perhaps continue with your compound workout, but use a pre-workout exhaustion technique or forced reps / cramping on your non-dominant side afterwards; however, only if it really is that obvious and you don't feel it can hold off a while - Make sure not to overdo this method though.

muscular strength
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