Hey, i've been working out for just over a year now, and bicep progress has always been slow, but recently it seems all progress has stopped, i usually change routine every 4-6weeks and have recently changed to new routine which is:
A light set of barbell curls to warm up, 12 reps
3 sets of close grip ez bar curls, 10,8,8
3 sets of dumbbell curls, 10,8,8
and 2 sets of hammer curls, 8,6
I am trying to build mass in the bicep.
If anyone has any tips or advice it would be greatfully recieved.
many thanks
Going through Bicep plateau help!!
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Daywalker934
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- Posts: 16
- Joined: Sat May 30, 2009 8:02 am
Try doing one set per exercise to failure, and then forcing a rep or two. (You need a spotter for the forced reps.)
Do this once per week. The other workout should be as before.
If you do this correctly you should feel a little sore one or two days later and fully healed by the next forced rep work day.
Do this for 2 or 3 months maximum and get back to your regular workout. This is just a "booster" workout. I don't think it is sustainable.
Do this once per week. The other workout should be as before.
If you do this correctly you should feel a little sore one or two days later and fully healed by the next forced rep work day.
Do this for 2 or 3 months maximum and get back to your regular workout. This is just a "booster" workout. I don't think it is sustainable.