Peter1990
Applying Gnome
Reputation Power: 1
Posts: 19
2012
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« on: September 19, 2012, 10:30:18 AM » |
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So I've been working out for couple of years. For several years I havent had decent plan. I worked out 2-3 times a week same routine every time, doing 1 exercise per body part until January 2011. Then I bought dumbbells 2x20kg ( 2x45lbs~ ) so I could do more exercises with higher intensity as my previous dumbbells weighted 20lbs in total.
The routine I started was working out 2-3 times a week. Biceps + triceps on Monday, Shoulders and back on Wednesday and legs on Friday. 3 sets, 3 different exercises for every muscle group. Every 6 months I work out with heavier weights to test myself and check the progress.
Every time there is a progress. For example overhead dumbbells press with dumbbells 20kg each in May 2011 all I could do was 5 reps, on September this year Im able to do 15 reps so its quite a progress for me what is motivating. But there is one problem. I'm really stuck at one exercise which is bicep curl.
The problem is I could do dumbbells curl 2 reps with 20kg per hand in January 2011. I could do 6 reps half year later (last year summer time) with same weight and the problem is it's stuck since then. I tried it few days ago. I can do maybe one more rep if it's cheated. My Routine for biceps is: dumbbell curls, hammer curls and kind of curls with elastic bands 3 sets every Monday. Usually I do bicep curls with 16kg each hand but it does not seem to work. The size didn't seem to change as well during last 2 years. Since I started working out my biceps got from about 31.5cm to 35.5cm~ while I got more lean. But it's been stuck for a long time now.
Does anyone have any idea how to get it unstuck ? Maybe that's only about my head ? Like when I think " That's 20kg then Im not gonna make more than 6-7 reps". I have no idea how to deal with it.
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Never give up ; )
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Anton
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« Reply #1 on: September 19, 2012, 10:46:26 AM » |
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Heavy weighted chinups are great for developing back and bicep strength.
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Sam Nicholson
Chuck Norris
Bulking Gnome
Reputation Power: 1
Posts: 656
hi :)
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« Reply #2 on: September 19, 2012, 12:52:20 PM » |
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Heavy weighted chinups are great for developing back and bicep strength.
or just chin ups if you haven't done them before |
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Nothing worth having comes easy.
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Polished
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« Reply #3 on: September 19, 2012, 02:10:36 PM » |
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I think you'd benefit greatly from doing some heavy chins/pull-ups.
Neutral grip pull-ups are one of the best bicep builders I've ever used. When I started adding weight to those, or just increasing the reps per workout, my biceps started growing like crazy.
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Goals: Squat 315 ATG for reps (275 ATG) Deadlift 405 conventionally for reps 445 sumoBench 275 for reps 285x1Full Clean 225 Check out my progress diary.
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Sam Nicholson
Chuck Norris
Bulking Gnome
Reputation Power: 1
Posts: 656
hi :)
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« Reply #4 on: September 19, 2012, 02:15:43 PM » |
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I think you'd benefit greatly from doing some heavy chins/pull-ups.
Neutral grip pull-ups are one of the best bicep builders I've ever used. When I started adding weight to those, or just increasing the reps per workout, my biceps started growing like crazy.
out of interest ( sorry OP for the hijack ) would neutral grip pull ups be considered neutral if your palms are facing each other? |
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Nothing worth having comes easy.
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Polished
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« Reply #5 on: September 19, 2012, 02:25:20 PM » |
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I think you'd benefit greatly from doing some heavy chins/pull-ups.
Neutral grip pull-ups are one of the best bicep builders I've ever used. When I started adding weight to those, or just increasing the reps per workout, my biceps started growing like crazy.
out of interest ( sorry OP for the hijack ) would neutral grip pull ups be considered neutral if your palms are facing each other? This is correct. |
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Goals: Squat 315 ATG for reps (275 ATG) Deadlift 405 conventionally for reps 445 sumoBench 275 for reps 285x1Full Clean 225 Check out my progress diary.
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Odysseusfields
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« Reply #6 on: September 19, 2012, 02:29:15 PM » |
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Preacher curls are great.....
I do them the most dumbell and ez bar and i find them the most benificial....
Odysseus
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Polished
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« Reply #7 on: September 19, 2012, 02:31:10 PM » |
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I just think that curls should be used to FINISH a workout, not be the basis for one's development.
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Goals: Squat 315 ATG for reps (275 ATG) Deadlift 405 conventionally for reps 445 sumoBench 275 for reps 285x1Full Clean 225 Check out my progress diary.
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Sam Nicholson
Chuck Norris
Bulking Gnome
Reputation Power: 1
Posts: 656
hi :)
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« Reply #8 on: September 19, 2012, 02:33:06 PM » |
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I just think that curls should be used to FINISH a workout, not be the basis for one's development.
but if he's looking for bicep gains, wouldn't it benefit him to do a bicep isolation? During. |
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Nothing worth having comes easy.
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bodyweightstrengthguy
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« Reply #9 on: September 19, 2012, 02:35:53 PM » |
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but if he's looking for bicep gains, wouldn't it benefit him to do a bicep isolation? During.
I doubt isolations would help him as much as compounds. I'm not saying isolations are worthless, but focusing on them is worthless. Work on increasing your compounds, and if you want to do isolations do them at the end of the workout as a finisher. |
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King Neptune
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« Reply #10 on: September 19, 2012, 02:46:35 PM » |
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Well of course curls are not essential. You could just do vertical pulls and still develop your arms. But if you care about arm size, don't neglect curls  Besides, heavy curls are close to being a full body lift, actually, and have many benefits besides biceps hypertrophy. |
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ozmuz
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« Reply #11 on: September 19, 2012, 04:23:40 PM » |
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Hmm must have big guns, dad I read right that you curl 45lb? too much as even the great Arnie only did 50`s. It is as said^^ a good finisher and not much weight is needed. With 90lb hanging at your sides and just contracting the bicep to pull the weight my guess is it hardly moves and if you get it up can you do a 5sec negative? If you look up Victor Costa on utube `vicsnatural` he demonstrates light curls with mind to muscle movements which works well, your 45`s use for more usefull compounds  |
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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Peter1990
Applying Gnome
Reputation Power: 1
Posts: 19
2012
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« Reply #12 on: September 19, 2012, 10:24:03 PM » |
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Hmm must have big guns, dad I read right that you curl 45lb? too much as even the great Arnie only did 50`s. It is as said^^ a good finisher and not much weight is needed. With 90lb hanging at your sides and just contracting the bicep to pull the weight my guess is it hardly moves and if you get it up can you do a 5sec negative? If you look up Victor Costa on utube `vicsnatural` he demonstrates light curls with mind to muscle movements which works well, your 45`s use for more usefull compounds Well I use 45lbs dumbbells only to check the progress once per 6 months. I can barely lift it 6 times without cheating and there would be no way to do 5 sec negative I guess. I read a little on forums yesterday and I've got an idea. What if I change: bicep curls, hammer curls, elastic band curls to exercises that I found on Scooby site such as these: Twenty ones, weighted chin ups and Reverse curls ? |
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Never give up ; )
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ozmuz
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« Reply #13 on: September 19, 2012, 10:50:43 PM » |
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twentyones are good to keep aside for a sticking point so if progress has halted 2 or 3 workouts with them may be enough to kick start again then keep them for next time, weighted chins will activate biceps a bit more, reverse grip will work forarms more, I`d try them and if you stat gaining just do weighted chins and db curls, take notes on what works for you.
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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Selatin
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« Reply #14 on: September 20, 2012, 04:59:46 AM » |
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I've had a time being stuck with bicep curls too, I started Wolf's weightlifting option 1 almost 1 month ago, I made good gains from the chin up's my biceps are stronger now and I can handle more weight maybe you should mix up a bit
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Goals(1rm)/current:
Bench press 100Kg/80kg
Squat 140Kg/130kg
Deadlift 200Kg/170kg
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