Biceps not growing
Moderators: Boss Man, cassiegose
well not many of you big guys can do them because of your wt
• if you can’t do 1 rep use this protocol. Build eccentric strength 1st by only doing neg’s of 2 – 3 x 3 with 10sec neg’s. Once you can get all 6 – 9 reps with 20sec neg’s, get a partner to hold your ankles, then 1 ankle then with minimal overall from partner pushing on the lower back. Start with longer rest and decrease as you get stronger. Use grip training as well
• work on multiple sets of low reps (10 x 1, 6 x 2, 5 x 3 etc)…set a rep goal and take as many sets as necessary to reach your rep goal…use neg’s. Suppose all you can do is 4 reps. Your progress might look something like this: Workout 1 - 4 reps, 4 negs…2 - 5, 4…3 – 6, 3 – 4…4 – 7, 2 – 3…5 – 8, 1 – 2…6 – 9, 1…7 – 10…8 – 11, 9 – 12
• if you can’t do 1 rep use this protocol. Build eccentric strength 1st by only doing neg’s of 2 – 3 x 3 with 10sec neg’s. Once you can get all 6 – 9 reps with 20sec neg’s, get a partner to hold your ankles, then 1 ankle then with minimal overall from partner pushing on the lower back. Start with longer rest and decrease as you get stronger. Use grip training as well
• work on multiple sets of low reps (10 x 1, 6 x 2, 5 x 3 etc)…set a rep goal and take as many sets as necessary to reach your rep goal…use neg’s. Suppose all you can do is 4 reps. Your progress might look something like this: Workout 1 - 4 reps, 4 negs…2 - 5, 4…3 – 6, 3 – 4…4 – 7, 2 – 3…5 – 8, 1 – 2…6 – 9, 1…7 – 10…8 – 11, 9 – 12
each rep has 3 phases:
1 - eccentric / negative phase where you lower the wt / resistance (i.e. lowering a bb to your chest, lowering down on a pull up until yuor arms are straight)
2 - isometric which is the mid point of the rep where you cahnge from eccentric to concentric phases (i.e the top position of a bench with arms extended, top position of pull up where arms are bent and head/chin are at hand level)
3 - concentric / positive phase where yuo actrually move the resistance (i.e. lifting a bb off the chest, raiseing head up to the bar during a pull up)
you are at your strongest through the eccentric phase meaning once you've fatigued all your concentric strength, you'll still be able to perform the eeccentric portion on it's own
you're actually you're strongest for isometric strength but that won't make you do a full range of motion pull up
for the 1st part (above) you'll do "negative / lowering" reps only until you can do 3 sets of 9reps with each rep being lowered over 10 seconds, have someone assit you by holding your ankles and giving you a "little boost"
1 - eccentric / negative phase where you lower the wt / resistance (i.e. lowering a bb to your chest, lowering down on a pull up until yuor arms are straight)
2 - isometric which is the mid point of the rep where you cahnge from eccentric to concentric phases (i.e the top position of a bench with arms extended, top position of pull up where arms are bent and head/chin are at hand level)
3 - concentric / positive phase where yuo actrually move the resistance (i.e. lifting a bb off the chest, raiseing head up to the bar during a pull up)
you are at your strongest through the eccentric phase meaning once you've fatigued all your concentric strength, you'll still be able to perform the eeccentric portion on it's own
you're actually you're strongest for isometric strength but that won't make you do a full range of motion pull up
for the 1st part (above) you'll do "negative / lowering" reps only until you can do 3 sets of 9reps with each rep being lowered over 10 seconds, have someone assit you by holding your ankles and giving you a "little boost"