brock8282
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IMO people may struggle with bicep growth because it’s a relatively weak muscle, therefore it’s harder to progressively overload with weight as we often use dumbbells for biceps and the jumps in weight for dumbbells are too much for increasing weight as quickly as you might with muscles that move a lot more weight. Hope this makes sense, hard to put my thoughts into words sometimes.
so lately Here is what I’m having success with, pick 2-3 exercises that you feel really well. For me I only do 2, 1 arm dumbell preacher curl and high incline dumbell hammer curls. For each exercise, pick a weight you can do 4 sets of 10 with, if you complete all 4 sets of 10 reps with a given weight, do 4 sets of 11 next session, once all 3 sets of 11, do 4 sets of 12, and so on until you can complete 4 sets of 15 with a given weight. Once you do 4 sets of 15, increase the weight starting with 4 sets of 10 again.
make sure form and tempo is the same session to session, as you are able to do more reps and get stronger, your bicep will be forced to grow.
hope that post makes sense. I generally try to keep workouts as simple as possible. if You are doing more reps or more weight session to session, you grow. once you complicate things, it’s harder to be consistent and track progress.
so lately Here is what I’m having success with, pick 2-3 exercises that you feel really well. For me I only do 2, 1 arm dumbell preacher curl and high incline dumbell hammer curls. For each exercise, pick a weight you can do 4 sets of 10 with, if you complete all 4 sets of 10 reps with a given weight, do 4 sets of 11 next session, once all 3 sets of 11, do 4 sets of 12, and so on until you can complete 4 sets of 15 with a given weight. Once you do 4 sets of 15, increase the weight starting with 4 sets of 10 again.
make sure form and tempo is the same session to session, as you are able to do more reps and get stronger, your bicep will be forced to grow.
hope that post makes sense. I generally try to keep workouts as simple as possible. if You are doing more reps or more weight session to session, you grow. once you complicate things, it’s harder to be consistent and track progress.