My stubborn bicep problem
ei**
Posts: 14
Hello again sirs, I have a very big problem with my biceps. I really don't understand why, but it seems it does not want to grow together with the other body parts that I train.
please view my training schedule and please do comment on where I might be doing it wrong.
day 1 chest
day 2 shoulders
day 3 rest
day 4 back
day 5 legs
day 6 arms
day 7 rest
I keep my arm work out simple,
bicep curls
db 1 arm tri extensions
alternating db curls
skull crushers
hammer curls
dips or diamond push ups
I don't think the problem is in my diet, I make sure I have the enough protein, clean calories, vits and I also make sure I rest enough and keep my cortisol levels at bay.
btw, I am lifting since 2007, I may not be that consistent but I make sure I dont slack for more than 2 weeks straight. I already tried a lot of workouts to mix things up and prevent reaching a plateau. It just feels that I'm missing on something. I would be very grateful if you fine gents can lend a brother a hand.
thanks very much in advance for the help
please view my training schedule and please do comment on where I might be doing it wrong.
day 1 chest
day 2 shoulders
day 3 rest
day 4 back
day 5 legs
day 6 arms
day 7 rest
I keep my arm work out simple,
bicep curls
db 1 arm tri extensions
alternating db curls
skull crushers
hammer curls
dips or diamond push ups
I don't think the problem is in my diet, I make sure I have the enough protein, clean calories, vits and I also make sure I rest enough and keep my cortisol levels at bay.
btw, I am lifting since 2007, I may not be that consistent but I make sure I dont slack for more than 2 weeks straight. I already tried a lot of workouts to mix things up and prevent reaching a plateau. It just feels that I'm missing on something. I would be very grateful if you fine gents can lend a brother a hand.
thanks very much in advance for the help
Comments
as of poundage, this might be a little embarrassing.
my max bicep curl is around 70 w/ strict form, i can pump around 5-6 reps.
for alternating db, i can do 40 max on each hand doing 5 reps each in strict form.
i am 162 lbs, 5' 8'', my bicep measures 13inches. my left arm is half an inch smaller.
will post pics later.
thanks
right bi
left bi
left flexed
right flexed
left relaxed
this seems ridiculous, but i am that desperate to fix the prob.
thanks for the help lads.
maybe he's been training for 5yrs but not consistent, on and off.
..
how much is enough protein ba sayo boss?
sinabi na nila. more intensity sa workout @ sa diet. ok lang yan sa umpisa ganyan talaga.
I am really not that good in tagalog, but I can quite understand the tone of your comment, I am sorry to dissapoint you sir but there seems no point on proving if I am telling the truth or not.
anyway I will take all comments positively. You lads may be right that I may lack definition. and sir milk may have a point on commenting about me slacking off. honestly my job has been requiring frequent flying but I wont blame it for my slow growth. Its true
I ve been lifting since 2007, its october to be exact. If I sound to unrealistic to some, i do apologize.
my original question was about my biceps, but I never did mentioned that the only thing I was worrying about was my biceps. I simply just pertain it to be slower with comparison to other parts.
anyway thanks for all the comments, I will take all your words and work harder.
I might not give precise numbers sir but this is what eat with in a normal day.
M1- 6 eggs whites +1 whole egg
M2- on whey protein
M3- fruit
M4- some carbs and meat with veggies on the side
M5- pb sandwich / whey pro
M6- carbs /whey pro or 4 eggs( omelet)
M7- meat or fish with some veggies
M8- peanut butter w/o bread
M9- whey pro before bed.
* please take note that the ff might not be the same on some days due to the nature of my work. on some countries (places) I make drastic substitutions on some meals but I try to make the best of what I have on a given moment.
how about your typical routine per week? can you give us a detailed one?
are you sure you are lifting heavy?
have you tried hitting a lagging bodypart at least twice per week? (with about 4 days rest in between) if you do so, i suggest (based on what worked for me, might not work for you) doing a heavy day, doing max of 3 exercises, 4 sets for both bis and tris.. focus on compounds.. ascending weight, decending rep.. (12, 8, 6, 6) on the first two exercises, then an iso exercise doing 12 reps minimum.. that is your heavy day.. for your second workout in the week, do a moderate load... 3-4 exercises, 3 sets, 18-12 reps ---> with this program, its more of just feeling the muscle, like tearing it up...
goodluck bro
No disrespect to you sir. Lahat tayu being a member of this forum has all the right to ask question/s para matulungan tayo ng mga iba na may kaalaman base sa education, experience and bro-science na din. Based sa mga information na mabibigay, doon tayo mag trial and error kung anu ang magiging effective sa ating concerns.
Nag recommend kayu na mag APPLY siya sa golds gym para masagut yung mga katanungan nya, kayo po ba nakapag apply na sa Golds para masagot ng mga professional trainers yung question nyo na kung pwede pagsabayin yung cutting at bulking?
If the post is intended para sa akin to apply sa golds or fitness first. Salamat sa suggestion. Dating trainer din ako sa mga nasabing gyms, sa abroad nga lang. Ngayun, Ok na ako sa kaalaman ko at sa mga source na nagbibigay kaalaman pa sa akin para ma share ko sa mga karapat dapat maka-alam
peace
and Proper Diet is the most important part, weather if your target is caloric deficit or surplus.
sir braso, I believe your at the sand box right now.I also had a chance to be working with some contracts "over there" before, if you know what I mean.
I am also a filipino unfortunate to be blessed time in the Philippines but anywhere I might be, I still very much respect and believe my lads from my mother land. You lads have been so helpful even if you have never knew me personally. I shall take all comments in mind and by heart.
btw,with some additional questions, is it true that if you are not able to do a single exercise for months,do you have a big possibility to loose both size and strength, therefore if you return into lifting you have to start with phase 1 (beginners 3 day full body) all over again?