Stubborn Biceps

[GymRatGresham]

Hi all,
I have stubborn as hell biceps that just never seem to grow, I'm very long limbed so have put it down to that to spare my ego.

I've had some success with cutting the volume and increasing weight(first set 5-8, second 8-12 to failure) but not a huge amount, I'm seeing some success with really focusing on the feel of the muscle and the combination of the two is working, but am interested in hearing if anyone else has found something that really works?

 

[dirtyvest]

One thing I will say, when it comes to biceps. Be focussed, be honest with yourself about form, tech and effort and without wanting to rinse the phrase too much, check the ego. Big fan of cables, good stretch and eliminating ANY english until you absolutely have to. I also quite like drag curls variants as nice compound

 

[RAD]

Since I changed over to training one body part a week my arms have come on much better saying that everything has tbh.I just hammer the crap out of them and it's working.A decent amount of weight (but not to heavy) and strict form a lot of my training is more machine based now really helps target the muscles and keeps my form bang on.

 

[GymRatGresham]

One thing I will say, when it comes to biceps. Be focussed, be honest with yourself about form, tech and effort and without wanting to rinse the phrase too much, check the ego. Big fan of cables, good stretch and eliminating ANY english until you absolutely have to. I also quite like drag curls variants as nice compound

Hard agree on checking the ego at the door for biceps, too heavy you can't feel it.
What would you say is prop

Since I changed over to training one body part a week my arms have come on much better saying that everything has tbh.I just hammer the crap out of them and it's working.A decent amount of weight (but not to heavy) and strict form a lot of my training is more machine based now really helps target the muscles and keeps my form bang on.

One body part a week? I can't tell if you're taking the piss or some outside the box thinking here
er form? You hear so much about what elbows should be doing, supposedly lifting the elbow brings the third head into play.

 

[dirtyvest]

The bicep does cross over the shoulder joint and does play a small role in elevation there so it's not untrue that the bicep does get some work in that part of the movement. But then it becomes an overthinking thing. The science right now is producing heavy evidence that the elongated stretch end of the movements we do are the biggest key to stimulating hypertrophy so if you are going to edge on emphasising any singular part of the mechanics, I would lean to the stretch end over the contraction end work on maximising the stretch over

 

[Grimnir]

I’ve just incorporated these into my bicep training, deep stretch from the shoulder like DV said. You’ll definitely feel it the next day.

 

[spearman]

I found when I was doing lots of complexes and circuits that included chin ups my biceps and general arms grew.

 

[Slight of hand]

Like others said, I've battered cable/preacher where I can keep tension.

Doing this for the last 2 years, wish to god I'd never used dumbbells in the past.

I also doing 7s when with junior, they've finally come through 25 years later

My lad followed this routine for 7 months, 1st pic is his first day in the gym. Then 7 months later

 

[GymRatGresham]

The bicep does cross over the shoulder joint and does play a small role in elevation there so it's not untrue that the bicep does get some work in that part of the movement. But then it becomes an overthinking thing. The science right now is producing heavy evidence that the elongated stretch end of the movements we do are the biggest key to stimulating hypertrophy so if you are going to edge on emphasising any singular part of the mechanics, I would lean to the stretch end over the contraction end work on maximising the stretch over

Have you noticed much difference in results from elevating the arm/not elevating the arm, with the intention of bringing that third head into play? or would you say it's a negligible difference and not worth paying any attention to?
I'm definitely emphasising the stretch, paying particular attention to keeping tension throughout.

I’ve just incorporated these into my bicep training, deep stretch from the shoulder like DV said. You’ll definitely feel it the next day.

I've thrown these and similar movements into the mix, hitting the bicep from this angle is definitely something i've neglected.

I found when I was doing lots of complexes and circuits that included chin ups my biceps and general arms grew.

One of my goals currently is to get better at pull-ups, I'm hoping that helps bicep growth.

 

[dirtyvest]

It's not so much a 3rd head, more a case of one of the heads has it's attachment over the back of the shoulder. It's action here is tiny and it's at an end of the movement where activation is low. Plus, the wealth of evidence and data now available to us showing that the elongated end of the movement is the biggest stimulus for muscular hypertrophy lends itself to this extra 'lift' part being of minimal impact. As for me... I've had a proximal rupture on both biceps so no longer have an attachment over the shoulder, they are now both screwed into the humerus. I was a big fan of decline DB curls prior to detaching them tho... Dr Mike has some quirky stuff, but does know his stuff

 

[GymRatGresham]

It's not so much a 3rd head, more a case of one of the heads has it's attachment over the back of the shoulder. It's action here is tiny and it's at an end of the movement where activation is low. Plus, the wealth of evidence and data now available to us showing that the elongated end of the movement is the biggest stimulus for muscular hypertrophy lends itself to this extra 'lift' part being of minimal impact. As for me... I've had a proximal rupture on both biceps so no longer have an attachment over the shoulder, they are now both screwed into the humerus. I was a big fan of decline DB curls prior to detaching them tho... Dr Mike has some quirky stuff, but does know his stuff

Beaut, ill carry on placing emphasis on the lengthened portion of the lift, with deliberate movements keeping tension throughout.
I'll have to see if i can find studies about bicep training. I found one about calf training that has led me to try a different method for that.

 

[Grimnir]

Beaut, ill carry on placing emphasis on the lengthened portion of the lift, with deliberate movements keeping tension throughout.
I'll have to see if i can find studies about bicep training. I found one about calf training that has led me to try a different method for that.

Share the knowledge brother. I have good calves but can always get them bigger!

 

[GymRatGresham]

Share the knowledge brother. I have good calves but can always get them bigger!

It basically stated that the most important range for stimulating calf growth is the end range to the mid point, that you're better off moving more weight through a shorter stretched range. Than through what would be considered full ROM.

Although, it wasn't the most reliable of studies, it was just an interesting read that got me re-thinking some things.

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