Why Your Biceps AREN'T GROWING (This Will Help)
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Date: 2022-04-22
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Comments and reviews: 10
Alex
If you truly want your biceps to grow hit your compound pulling exercises (both vertical and horizontal) with about 10-20 sets per week apply progressive overload (eg. beat what you did last time) and sprinkle on 2-3 biceps isolation exercises doing at least about 6-8 sets of direct bicep work a week and apply progressive overload. Do the same exercises until they plateau or get stale then change them out for other similar exercises.
When executing the exercises make sure to lift with good technique, make sure to control the negative properly, make sure it-s the target muscles working not ego lifting and with minimal body english (a little body english on the last couple of reps of a set is ok and unavoidable when working hard but minimise it as much as possible, take every set with 0-3 reps of failure (ie. 0-3 reps left in the tank) and beat what you did last time even if it-s 1 more rep.
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If you truly want your biceps to grow hit your compound pulling exercises (both vertical and horizontal) with about 10-20 sets per week apply progressive overload (eg. beat what you did last time) and sprinkle on 2-3 biceps isolation exercises doing at least about 6-8 sets of direct bicep work a week and apply progressive overload. Do the same exercises until they plateau or get stale then change them out for other similar exercises.
When executing the exercises make sure to lift with good technique, make sure to control the negative properly, make sure it-s the target muscles working not ego lifting and with minimal body english (a little body english on the last couple of reps of a set is ok and unavoidable when working hard but minimise it as much as possible, take every set with 0-3 reps of failure (ie. 0-3 reps left in the tank) and beat what you did last time even if it-s 1 more rep.
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cheezeofages
That mention of people that don't believe you can grow with cables makes me remember how much weird superstitions some lifters have about getting big. Like, some people honestly believe that you shouldn't do drop sets because your muscles will -remember the weight you end on- and grow less. As if lifting a heavier weight magically didn't happen suddenly and creating additional muscle damage somehow means less progress in overall fitness. Nevermind the fact most people swear by dropsets and the decrease in growth is probably from just overdoing them.
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That mention of people that don't believe you can grow with cables makes me remember how much weird superstitions some lifters have about getting big. Like, some people honestly believe that you shouldn't do drop sets because your muscles will -remember the weight you end on- and grow less. As if lifting a heavier weight magically didn't happen suddenly and creating additional muscle damage somehow means less progress in overall fitness. Nevermind the fact most people swear by dropsets and the decrease in growth is probably from just overdoing them.
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Kris
I inadvertently caught a -review - video done by chase irons. now I see whom you were referring to when you said -I just said I DID do these exercises - I don't think chase appreciated my review of his review - he got one thing right though. he questioned why try to invent the wheel when there are tried and tested exercises. he then stated -maybe that's why my arms suck- I think he was right about that. Chode Army 4 life - (I can't remember your inlaws name off hand)
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I inadvertently caught a -review - video done by chase irons. now I see whom you were referring to when you said -I just said I DID do these exercises - I don't think chase appreciated my review of his review - he got one thing right though. he questioned why try to invent the wheel when there are tried and tested exercises. he then stated -maybe that's why my arms suck- I think he was right about that. Chode Army 4 life - (I can't remember your inlaws name off hand)
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cre8gnr8nrg
I'm same workout day in and day out. I look good but could be much better.
LOLOL 'Tea Bagged' LOLOL Damn Ryan I usually think someones going to drop a 45 on my head but now I've got something else to worry about. LOL ASS HOLE! Literally with some huevos.
Also gyms not open and besides #nocalves I'm also #forgotforeARMS! DOH!
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I'm same workout day in and day out. I look good but could be much better.
LOLOL 'Tea Bagged' LOLOL Damn Ryan I usually think someones going to drop a 45 on my head but now I've got something else to worry about. LOL ASS HOLE! Literally with some huevos.
Also gyms not open and besides #nocalves I'm also #forgotforeARMS! DOH!
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Phillip
I doubt you will see this, but I truly enjoy the tweaks you make to exercises to further emphasize mind-muscle connection. I have struggled with tennis elbow for years. Do you have any advice? It is painful doing many things to include cable flys, but is most painful when I do any kind of bicep or tricep work.
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I doubt you will see this, but I truly enjoy the tweaks you make to exercises to further emphasize mind-muscle connection. I have struggled with tennis elbow for years. Do you have any advice? It is painful doing many things to include cable flys, but is most painful when I do any kind of bicep or tricep work.
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FlyingV
Great video, IMHO when you said mind muscle connection, you describe 90% of the reason for no gains. If you are not familiar with this concept, stop the video, learn it and apply it to every lift from this point forward. Start making gains FROM the effort you put in, not in spite of it.
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Great video, IMHO when you said mind muscle connection, you describe 90% of the reason for no gains. If you are not familiar with this concept, stop the video, learn it and apply it to every lift from this point forward. Start making gains FROM the effort you put in, not in spite of it.
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MrCharlieBananas
I saw the title and had to come in just for this comment. - Its all DNA, yes steroids will help, but if the lord above hasn't wired you for big arms, then thats your lot. There are no special routines, rest times, nutrition or supplements. Its long term raw gear use or DNA.
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I saw the title and had to come in just for this comment. - Its all DNA, yes steroids will help, but if the lord above hasn't wired you for big arms, then thats your lot. There are no special routines, rest times, nutrition or supplements. Its long term raw gear use or DNA.
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Micheal
Hey Ryan, I watched an Arnold video where he was shocking the muscle by going heavy first and light with as many reps as possible. What are your thoughts on this? BTW. I follow your instructions to the T and have noticed substantial gains! Thanks and much appreciated!
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Hey Ryan, I watched an Arnold video where he was shocking the muscle by going heavy first and light with as many reps as possible. What are your thoughts on this? BTW. I follow your instructions to the T and have noticed substantial gains! Thanks and much appreciated!
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Royal
A negative outcome of only using cables and machines to train arms is the lack of stimulation on your forearms. Which results in small forearms relative to your biceps and triceps. It looks Ryan suffers from the same problem. His forearms aren't proportional.
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A negative outcome of only using cables and machines to train arms is the lack of stimulation on your forearms. Which results in small forearms relative to your biceps and triceps. It looks Ryan suffers from the same problem. His forearms aren't proportional.
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Zacko
Trying to figure out the right amount of total bicep exercises and how many times a week you should work that muscle to maximize gains without over lifting. Is 3-4 sets of 12-20 reps for 5-6 different bicep exercises too much for 1 session?
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Trying to figure out the right amount of total bicep exercises and how many times a week you should work that muscle to maximize gains without over lifting. Is 3-4 sets of 12-20 reps for 5-6 different bicep exercises too much for 1 session?
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