hey, i been working out my biceps for a while and can't seem to increase in weight. i know 5 sets of 5 is strength training and 4x of 8 is size but it feels like 25s is to light but 30s are too heavy. i usually start off with single bumbell curls switching from 5x5 to 4x8 but i always seem to get stuck on the 30s to 35s. then i work my way to barbell curls and do 21s for a finish. the size of my biceps look alot bigger than i can lift and every other part of my body has been increasing in weight besides my biceps, what do you guy think i should do? thanks
Can't increase weight in Bicep
- Thread starter Dukes
- Start date
There's problem number 1. Read the stickies dude, compound lifts. Military press, bench, rows, and pull-ups will make your arms bigger a lot faster than curls will.
Add 100 lbs to your chinups and rows.
Out of all the lifts I do, only one is an isolated bicep lift, the rest comes from back workout, hell really everything except legs...
theleip
2
I couldn't do one chin up/pull up when I began working out. In a deficit I achieved great results with my strength increase and bicep definition and size. So that being said work on negatives and high sets. Compound movement is where the growth lies. If you can do 5 chin ups, then do 5x5. If you can only do 2 then do 2 and then work on negatives for the remainder of the set. I am assuming there isn't an assist machine or else I would recommend the use of that as well.
Don't specifically do a workout geared towards your biceps... or any body part split for that matter. Full body, or upper/lower split, 2 to 3 times a week will give you better strength and size gains.
To really hammer your arms, do chinups/pullups. Either do negatives as mentioned above, or do assisted chins/pullups. Set up an incline bench near the pullup bar, and keep one foot on it to provide you just enough help to get pulled up, then lower yourself without any assistance. The preferred method would be to use a jump stretch band - tie both ends to the pullup bar, and put your knees in the middle. The band will help from full extension (usually the weakest part of a pullup), and as you get closer to the bar, some tension will be released allowing you to use more of your body weight. Also, do some rows (either cable or bent BB rows) with a pronate grip (palms facing you). You'll be working your back, rear delts and your bi's, getting most bang for your buck.
Don't neglect your triceps either... they make up 2/3 of your upper arm mass! Dips and close grip bench will nail your tri's, and give your chest and front delts a good workout too.
Soooo... pullups, rows, bench, and dips - hits nearly every muscle in your upper body, and would be WAY more effective for your arms than just curls.
To really hammer your arms, do chinups/pullups. Either do negatives as mentioned above, or do assisted chins/pullups. Set up an incline bench near the pullup bar, and keep one foot on it to provide you just enough help to get pulled up, then lower yourself without any assistance. The preferred method would be to use a jump stretch band - tie both ends to the pullup bar, and put your knees in the middle. The band will help from full extension (usually the weakest part of a pullup), and as you get closer to the bar, some tension will be released allowing you to use more of your body weight. Also, do some rows (either cable or bent BB rows) with a pronate grip (palms facing you). You'll be working your back, rear delts and your bi's, getting most bang for your buck.
Don't neglect your triceps either... they make up 2/3 of your upper arm mass! Dips and close grip bench will nail your tri's, and give your chest and front delts a good workout too.
Soooo... pullups, rows, bench, and dips - hits nearly every muscle in your upper body, and would be WAY more effective for your arms than just curls.