[Jezzz]

Okay, I've hit one of the biggest plateaus ever.

I've been curling 20kg per arm at a rate of 4 - 8 reps (fluctuates) on my biceps for about 5 months now, and I have yet to move up, even with my new full-body routine, I've made gains and increases on everything EXCEPT biceps.

My current workout:

Standing Bicep Bar Curls 40kg - 3-4 Sets of 6-8 reps.

OR

Standing or Sitting Bicep Curls 20kg - 3 sets of 6-8 reps.

Before that I did a whole lot more (ie, something awful like 9 sets of bicep exercises) on my split. Before that it was much the same as now. I've tried experimenting with pinwheel curls, hammer curls and preacher curls but aside from a little bit of size, I've gained almost no strength.

Any Ideas???

Cheers,

- Jez

[JNB]

If you've been stuck on curling that amount for that long, you may need to rest for about a week and then switch your routine up.

Here's an article islander posted about busting through plateaus.

[Shwitt88]

dont know if itll help you break through your platue but try 21's too. IMO you should be doin more than one bicep exercise per week.
I hit my arms twice a week, one tricep exercise on chest day and one bicep exercise on back day and then hit bis and tris, 3 sets per, later on in the week. Ive gotten stronger from doin that

[bbdude]

do one week where u do 100 reps for 1 set, and tehn take a week off.. then try again. and ofc, eat good.

[monkeybiker]

I'm a bit concerned when you say it fluctuates between 4-8 reps. Seems a bit strange.
How many reps can you get with the next weight up.

[ibanezman88]

eat more food!

change up your routine!

try supersets, drop sets, giant sets to shock the muscle

try cheat curls

[Demon Knight]

Originally Posted by Jezzz

Okay, I've hit one of the biggest plateaus ever.

I've been curling 20kg per arm at a rate of 4 - 8 reps (fluctuates) on my biceps for about 5 months now, and I have yet to move up, even with my new full-body routine, I've made gains and increases on everything EXCEPT biceps.

My current workout:

Standing Bicep Bar Curls 40kg - 3-4 Sets of 6-8 reps.

OR

Standing or Sitting Bicep Curls 20kg - 3 sets of 6-8 reps.

Before that I did a whole lot more (ie, something awful like 9 sets of bicep exercises) on my split. Before that it was much the same as now. I've tried experimenting with pinwheel curls, hammer curls and preacher curls but aside from a little bit of size, I've gained almost no strength.

Any Ideas???

Cheers,

- Jez

Have you made progress on any of your pulling motions like pullups or rows?

If yes, then there is little to worry about.

Large arms go on a large frame, mate. You can pound your biceps/triceps to oblivion and not gain a single permanent centimetre if your body cannot support them.

As long as the big compound exercises are going up (primarily ones for your legs and lower back e.g. squat,then pushing/pulling exercises e.g. bench), you're on your way to a bigger you and with that,bigger arms.

[rdobson]

I've been doin cheat curls man and their blastin my bi's man....I don;t know I agree with all try more food.

I've heard a few places say to take more rest in between sets....I don;t know.

I would definatley do them more than once a week

[Gym Warrior]

i was stuck like u were and what i did do was what these guys suggested, take a week off...then change the routine and also dropped some weight to add more reps to shock my muscles. i would go for example 3 sets barbell curls heavy, 3 sets concentration curls light (8-10 reps). just keep changing it up bro and u'll do fine! just make sure u have proper form! and the food will help a lot

[Tomaselli84]

Its often overlooked when training arms but a good spotter will help you. As with any exercise a few extra forced reps will definatley be better than your current rep range and evantually the reps and wieght will go up without the help of extra hands

[Mitko]

Working my bicep with full range of motion low weights and no cheating work's fine for me.Are u cheating or not doing full range of motion ? For example most people in my gym use shit load weight and barbell for preacher curl + they dont do a full range of motion.I use smaller than their weight use full range of motion and dumbells result ----- > I got bigger biceps than their.Now i don't wanna offend some1 who is doing other way of training but for me it is useless it is kinda more pshychologically effect instead real muscle growth i can use heavy ass weight too and move my arm half way then lift and be like lol look @ me im da man and have small arms.So if u are going for mass not for the power try using full motion.Are u sure u are not overtraining ? And as i read 9 sets if 9 sets is ur whole bicep workout that aint bad it is like 2 exercises but i would say not more than 12 sets since u can overtrain and shit happen.Besides why would u do only 4-8 reps i usually use to do minimum 6 reps and max to 12-14 depends on weight.With high weight 4 reps result prolly would be power gain i guess not much mass.
I hope u find way that work's best for you some technique other guys say.And i wish u to get out of the plateua coz it suck.
My advice is full range of motion and doing 6 reps min and doing araound 12 max.Pump the gunz bro you can do it.

[Cork]

If you are truly 17 y/o, and truly lift 44lb dumbells.... you need to drop the weight and concentrate on your form and ROM like above was mentioned.

No offense to you, but the age and the weight just don't match up with proper form.